Top 5 Tips for Working Out at Home
It’s been interesting to see work-from-home wellness and health from the perspective of a physical therapist and a personal trainer. As a personal trainer, my entire business has shifted to remote where I have had the opportunity to train individuals virtually. As a physical therapist, I have seen several patients who have come into the clinic with different pains and aches that they attribute to the sedentary lifestyle that work-from-home entails.
It’s been more than 6 months since this “new normal” has begun. Despite some businesses opening up, many of us can expect to be working from home for the next year. We must continue to press on and find new ways to exercise, stay healthy, and be well.
Here are my top tips for working out at home based on what I’ve experienced so far as a physical therapist and personal trainer!
1. Take Frequent Desk Breaks!
Yup! My first piece of workout advice is to take a break! Sitting at a desk in front of a computer isn't bad...but might lead to some aches and pains if done for hours upon hours! Stand up, stretch out, or do a few squats!
2. Know the Basics
Just like the 3 meals of the day breakfast lunch and dinner, have an understanding of some of the basic exercises and movements. Learn and try to master movements such as the squat, press, pull, and lunge! Now there are different lines of thought when it comes to what movements are foundational, but I don’t think you can ever go wrong with those four movements.
3. Frequency is Key
If you’re wondering how often you should workout, the ACSM recommends 150 minutes of moderate-intensity exercise per week. Though I agree with that statement, I like to start easy by telling my clients or friends to get in a workout 2-3 times per week. Training each body part 2-3x a week is optimal for building muscle! Training 2-3x a week will also help you to build strong habits of setting that special time aside for your sessions.
4. Be Ready to Adapt!
When training at home, you won’t have access to your typical squat rack and dumbbell set that you’re used to at the gym. We got creative with equipment using water bottles, soup cans, or backpacks as weights!
5. Make it an ENJOYABLE Experience!
While training my clients, we took advantage of our environment by creating a comfortable and spacious workout area. I always tell my clients to not make exercise a drag. Create the best workout arena possible! Play your favorite music for motivation. Have a tasty post-workout snack ready when you finish. Have your kids cheer for you as you finish up your last sets! Make it fun, make it enjoyable, and it will be easy to stick with for the rest of your life.
That is it. Be well!
Enoch Quon, PT, DPT, CPT