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by Paul J. Sorell III, MD
Still being under Stay-at-Home orders in many parts of the country this week, my thoughts turned to another area of interest not always immediately associated with interior design; physical health and fitness. That’s right, we still can’t go to the local gym and, for the lot of us continuing to work remotely, we’re not even getting the little bit of exercise that we used to; commuting to and from work, getting up to go to the water cooler and going out for lunch! Are we all going to turn into couch- and desk-chair potatoes! Arrrrgh! I certainly hope not. So, what can we do to keep physically in shape in this new culture of spending more time at home and socially distancing?
The answer is quite simple and, thankfully, inexpensive! Just as I showed you last week how to set up a quick and affordable home office, well, this week’s blog is going to show you how to do the same for both your mind and your body.
First Things First
One of the first three principles that I learned as a Physical Medicine & Rehabilitation physician educating my patients was that, if I wanted them to be successful at what I was recommending, I had to “keep it simple”, “keep it easy to do”, and “have it fit unobtrusively into each of their own lifestyles”. For if anything was too complex, unenjoyable or highly disruptive to their routine, failure was almost certainly guaranteed. Thankfully, those same three principles apply here.
To keep one’s mind healthy, one needs to keep one’s body physically fit. And vice versa. And to do that, one needs to balance aerobic and resistance exercises with mind-body techniques like Yoga, Tai Chi or Meditation. But, how is one to do that in either a small apartment or home with no space for a dedicated gym.
So, Let’s Get Started: The Aerobic Exercise
Begin by asking yourself one question; What do you like? I know… the answer is, “I like anything BUT exercise”! Well, guess what. It WON’T really be “exercise” if your mind is enjoying what your body is doing! For example: I hate running. So instead, because my wife and I enjoy walking, we go “window shopping” in either our local town or the different boroughs throughout NYC. And, guess what? Although most retail shops are currently closed, we can still window shop!
Before you know it, we’ve covered no less than 8-9 miles for the day… that’s 16,000 – 18,000 steps! And… with current recommendations being for the average adult to walk about 10,000 steps/day, put that in your Fitbit and smoke it!
So, find what you like and just do it!
Next: Resistance Exercise
But what about those horrible resistance exercises? You know, the tedious bench presses, the boring calisthenics… or maybe you don’t like free weight curls or have no room for a full weight bench! What’s one to do? Start by going back to basics… make it FUN and make it fit into your lifestyle. How? Why not try bridging the Aerobic – Resistance Exercise divide by simply DANCING! That’s right… DANCING!
By simply applying weights, like these extremely versatile and durable REEHUT Adjustable Strap-on Weights ($17.99 a pair) to your ankles and wrists and putting on your favorite party mix, you just discovered the secret to an enjoyable AEROBIC and RESISTANCE exercise program that’s actually FUN! Just use the “Weight Recommendation” chart on the product page to select the proper weight for your fitness level and goals. So what are you waiting for… dim the lights, turn up the volume and DANCE! (Disco Ball optional)
Got A Little Extra Room?
So, what if you do have some extra room and are looking for a more traditional-style resistance workout, but that extra room is in reality only “a little extra room”… what’s the solution here. Why not take a look at the OYO Full Body Personal & Portable Gym. At only $149.95 it packs a COMPLETE body workout into the smallest package I’ve ever seen! I’m not kidding! It’s so lightweight and compact that it can literally be stored-away anywhere… under the kitchen sink, in a closet or even in the clothes hamper you never use. And it even comes with online access to over 197 of it’s very own exclusive exercise videos to help you get the most out of it.
Have a “little” more than a “little extra room”? Then why not try one of the many, still compact, but more conventional home gyms that will do it all in very little space and fit into just about any decor. I like the Bowflex PR1000 Total Body Home Gym by Nautilus ($549.00 & FREE Shipping). It’s a brand that’s been around for quite some time and, as such, is extremely trustworthy and reliable. This model is built like a tank, yet is surprisingly attractive; no heavy or bulky weights. Out of the box, this home gym has more than enough resistance for the majority of users, but should you need even more, it’s affordably expandable. And… surprise, it even has an aerobic rowing option.
And finally, if in addition to the little extra room you also have a lot-a extra bucks, then why not go really all out and get the latest and greatest in ultra-compact, high-tech, total workout platforms like the TONAL Home Gym starting at $2,995. An all-in-one full body strength building personal training system with built-in video-based artificial intelligence coaching. WOW… and WOW! As impressive on, when you’re using it, as it is off when it’s just hanging there on the wall next to your Picasso!
But, not matter your budget or the direction you decide to take, never forget the most important part of any workout… IT DOESN’T HAVE TO BE BORING! MAKE IT FUN! Just put on your favorite album and with every pumping beat and repetition shout something like, “Yeah! Didn’t have to see my boss today! One…”, “Didn’t have to fight traffic today! Two…”, “Arrrrrrgh, Didn’t have to run for the bus in the rain today! Three…”, etc. You get the idea.
And Finally… The Mind-Body Connection
To round out the plan as outlined above, think Yoga, Tai Chi and/or Meditation. All of these can be practiced anywhere with the minimalist of equipment. However, here are some basics to get you started.
Performing yoga properly has never been simpler with The Clever Yoga 7-Piece Starter Kit ($69.99) in 3 soothing colors: Blue, Purple & Gray. This essential set has all the tools necessary to help you master the basic skills and improve and enhance your practice. Set includes: One lightweight BetterGrip Yoga Mat; one cotton Yoga Strap; two EVA foam Yoga Blocks; matching microfiber yoga mat and hand towels; and carrying case.
If you instead prefer Tai Chi, most movements, stances and postures can be done with nothing more than loosly-fitting, comfortable workout clothing and sneakers or rubber-soled shoes. But, if you want to take your mastery of the art to the next level, consider these must-have accessories:
The Authentic KIKIGOAL Wooden Tai Chi Stick / Ruler ($23.99). Aids in your mastery of the Tai Chi art. Maintains your hands at the same distance for each stance, from beginner to expert.
Tai Chi Balls (YMAA) – Starter Set of 2 ($68.98). Set of two 4-inch wood balls that fit in the palms of your hands and offer a greater workout. Handmade of poplar wood in the USA with a natural wax finish. Wood balls harmonize with your body’s energy (Qi), allowing your Qi to pass through, whereas cheaper plastic or rubber balls act as an insulator and block the flow of your Qi.
Augmenting your Meditation routine is the easiest of all! Get into those loosely-fitting, comfortable workout clothes, take the yoga mat from the kit above, find a quite space where you live, and… voila! You’re all set to go! Nothing else needed; except maybe some channeling and guidance (see below).
But, Now What?
Congratulations! You’re almost there. Now that you’ve got all your shiny new toys, what are you actually going to do with them? Thankfully, there’s a whole lot of help and guidance out there, and the best part… it’s FREE! For starters, check out the following resources on YouTube:
So, what are you waiting for… Get moving, from your very own home, to a better you… both Mentally and Physically!
Please feel free to ask me any questions, tell me what you think or how you’re staying fit in this time of new normals.
ALWAYS check with your healthcare professional before starting any exercise routine. The above advice is NOT medical advice and is NOT a substitute for the professional advice and recommendations of your healthcare provider.
(Prices shown are as of 2020/04/25)
I really need to up my game on doing weights during this timing. I walk regularly 2-3 miles daily but this is just not enough. thanks for the great tips!
Glad to hear you’re re-inspired! Thank you for your comments.
Excellent advice and options. You took away all the excuses!
Thank you for looking!
Thank you so much for all the wonderful suggestions. It is so important to keep our mind and body active especially at this time. Now I am motivated to get up and move! Again thank you for some treat ideas.
Glad to help!
Wonderful ideas for stay-at-home gym space! I miss my gym so much!
Hey, no time like the present to do something about it! You know what they say… “The best time to plant a tree was 5 years ago; the second best time is right now!” With so many options out there (more than I could have ever mentioned in the blog), I’m sure you could could find something to get you started again. But it’s like I said, “Just Do It”! Good Luck!
Just goes to show how we can all do it, no excuses!! Thank you for a great blog post.
You’re very welcome! Glad to see that the message of “just doing it” got across. It’s often too easy to find an excuse and end up doing nothing… me included!
Excellent advice. My favorites are dancing and Tai Chi and was excited to learn about some of those Tai Chi products!
Glad to help! I too was intrigued when I learned about the Tai Chi products years ago. Though many practice the art without any of these items, those that do, have personally told me just how beneficial they’ve been in helping them improve their technique. And… If you do decide to start using any of the equipment (Tai Chi Balls, Ruler, etc.) please let me know what you think. Thanks.
I am working my mat pilates and yoga at home and I appreciate your other suggestions! Thanks for the suggestions on how to expand my workouts!
Glad to help. Keep up with what you’re doing… it sounds great!
I love all these suggestions for how we can do what we love while still getting exercise, and I am up for the window shopping idea, too! I also appreciate the link to the meditation from Boho Beautiful.
YES!… Meditation has, for many years, helped keep me consistently more centered, better able to cope with life’s stressors and more productive. It’s amazing what a little focused down-time can do for the mind, body and soul.
I think window shopping sounds like the best exercise ever!
And… the best part is that vigorous window shopping can help you burn through the calories without burning through your wallet!