The governor’s stay-at-home order has really knocked a kink in our daily routine. But good news, whether you are working from home or your gym is closed during this pandemic, the NCH Wellness Center has a new virtual fitness program called NCHFit @ Home. It can help you continue to reach your fitness goals.
NCHFit @ Home includes:
- A virtual fitness assessment with a personal trainer
- Two virtual personal training sessions
- Weekly online support for eight weeks
- Weekly nutrition article/tips for eight weeks
- Access to virtual group exercise classes led by NCH Wellness Center’s instructors (accessible at any time)
- Virtual fitness reassessment
For those who don’t have a regular exercise routine, this could be a great time to give a virtual fitness program a try. Please remember: If you have a chronic condition that could be affected by exercise, speak with your physician before beginning a workout program.
“If you are new to exercise, we suggest speaking with one of our personal trainers for an initial consultation,” says Lauren Checchin, Clinical Fitness Coordinator at NCH Wellness Center. “Our trainers can help you find a safe and effective training program to help you succeed during your time at home.”
To learn more about the NCHFit @ Home program, email firstname.lastname@example.org.
Check out the tips below for how to work out safely in your home. Also take a look at a virtual fitness session.
Tips before you begin an at-home workout
Invite a roommate. Ask others who live with you to join you. Not only is it more fun to exercise with others, they can help ensure safety and provide assistance if necessary.
Wear proper attire. Wear what you would wear to the gym, including the proper supportive footwear. This will help you prevent injuries and enhance your performance during exercise.
Prepare your workout location. Find a space you can safely move around in while exercising. A large area is not necessary. However, it is important to have an area clear of tripping hazards like furniture and household objects.
Test your equipment. If you have gym equipment, ensure it is safe for use. Make sure it’s positioned on a level surface.
For your workout
Start with a warm-up. Perform dynamic stretching and modified movements of what you will be doing during your workout to help you prevent muscle strain and injury. We suggest warming up at least 10 minutes prior to your workout.
Mix it up. Variety is the spice of life. Try to mix up your workouts so that you protect your body from overuse injuries. NCH Wellness Center’s Facebook page has a variety of classes. Try mixing in these classes with daily walks to shake up routines.
Pace yourself. No one runs a marathon the first day of working out. It takes months of exercise and gradually increasing distance to build up to that level. Start slow and continue to add time and intensity to your workouts as you go.
Listen to your body. Although working out can certainly be intense and maybe even uncomfortable, pain is not necessary for a successful workout. Of course, this doesn’t mean you shouldn’t challenge yourself. Just make sure to listen to what your body is saying. Take a rest if you feel lightheaded, and don’t keep going if you feel weak. If you think you’ve strained a muscle, cool down and take a rest.
Stay hydrated. You may be surprised how easy it is to break a sweat while exercising at home. Make sure you are adequately hydrating during and after your workout so that you replenish your fluids. We recommend drinking at least 8 oz. of water within the first hour of finishing your workout.
Don’t forget the cool down. It is also important to properly cool down and stretch after your workout. Be sure to spend at least 10 minutes stretching at the end of your workout at home.
Have fun! You are doing your body and mind a healthy service and exercise can help you get through the long periods at home during this pandemic.