With the onset of the COVID-19 global pandemic, most fitness centres across the country have been forced to temporarily shut down. As such, many people have turned to training and working out at home and outside, with the goal to achieve the same level of fitness success as before. This, however, may increase risk of injury due to a lack of supervision and unfamiliarity of using a new space.
To ensure that people get the most benefit out of their exercise routine, the Ontario Chiropractic Association shares simple ways to stay active and safe in any space you choose to train.
EXERCISING AT HOME
Here are some things to consider:
• Footwear: Make sure your choice of footwear is tailored to the type of exercise you’re doing to prevent slips and falls. You should either be wearing shoes or be barefoot if you’re using a mat.
• Space: Make sure the space around you is clear of things you can trip on, such as toys.
• Props: Use proper household items to substitute for weights and dumbbells.
• Stools and benches: If using a stool or bench to support your workout, make sure that it is stable and has a wide base of support.
• Be sure to check that you have adequate space and that your surface is clear of any debris such as rocks, branches, and waste.
• Choose clothing to match the temperature outside. If it’s hot, wear something breathable and light.
• Make sure to bring an extra water bottle as well so you can properly hydrate.
NO EQUIPMENT, NO PROBLEM
As not everyone has access to a home gym or gym equipment, there are many household items that you can use to substitute for kettle bells, weights, and dumbbells to get an effective workout.
A four litre water jug is a great option. You can add or remove water to make the exercise more or less challenging.