Today, we received notice that tomorrow Louisiana goes under a Stay-At-Home order until April 13th. Some states are already under this public health precaution, and most (if not all) are headed this way as the number of people infected by COVID-19 increases.

Being shut in (with snacks) for weeks on end can fuel negative health habits, depression and weight gain.

Moving, being active, and leaning into regular exercise during this stressful, restricted time can help physical and mental health.

NJ Fitness

Are you staying active? If so, how? {Email me, I’d love to hear what you are doing.}

If not, and you could benefit from some ideas, check out these ten ways to work-out and make it happen.

1. Walk

NJ Family Walk

Walking is underrated. Decades of research show walking provides impressive mental and physical benefits. If you are able, movement out in sunshine and fresh air can do you mind, body and soul some good.

Go solo if you can. Practice social distancing during the walk if with others.

In our neighborhood, many families (including mine) are out walking with their kids, beating cabin fever and spending quality time together.  It’s beautiful. 

And don’t forget to stretch after your walk. This 5-minute routine from fitbit can help. 

Walking benefits  |  Stretch Routine

2. Jog/Run

NJ Walk

Runners run.

Gyms are closed. Races have been cancelled.  Individual appointments with the pavement have not. Lace up and run.

3. Bike Ride

NJ Bike

Cycling builds cardiovascular endurance, muscles, balance, bones and it is easier on the joints than many other cardio activities.

Weather permitting, a nice bike ride out in nature can give a sense of freedom during this time when so many feel shut in. 

For safety’s sake, stay mindful of the rules of the road you share with automobiles.

Biking Rules of the Road by State

4. Dance

Home. Dance. Party.

Music moves the body and touches the soul. Dancing is a wonderful form of exercise and way to let loose. Turn up the tunes and turn up! Dancing alone  in your home when no one is watching makes it even better.

This week the world has been blessed with dance party help. For example, DJ D-Nice’s 10-Hour Instagram Live Social Distancing Dance Party “Homeschoolin” shattered social media records with 104,000 viewers including me (lol), Michelle Obama, Oprah, Stevie Wonder, Naomi Campbell, Janet Jackson, Joe Biden, Diddy, members of Earth Wind and Fire, Bell Biv DeVoe, Will Smith, Ellen DeGeneres, Bruno Mars, and Queen Latifah.  Were you at the party too?

NJ D-Nice

Many other DJs are spinnin on social media to encourage and unite people during these times.  Join a coronavirus home party online or create your own. 

Here are a few from my quarantine playlist:

  • Can’t Touch This – MC Hammer
  • Don’t Stand So Close to Me – The Police
  • I’m A Survivor – Destiny’s Child
  • Happy – Pharell
  • Toxic – Britney Spears
  • Staying Alive – The Bee Gees
  • I Believe I’m Fine – Robin Should
  • I’m Still Standing – Elton John

 

5. Aaptiv 

NJ Aaptiv

Apptiv is one of the bazillion fitness apps available for iOS and Android. It is currently ranked #1 in the Apple App Store and a personal favorite.  This audio-only app combines bumpin music from many genres with instructor led fitness instruction. Members get access to 2,500 guided workouts, structured programs based upon your goals, and a supportive online community for connection.  It is like having a knowledgeable and motivational coach in your ear and class members a click away. 

I was an Aaptiv member for about a year and highly recommend it – specifically Aaptiv trainer Akeem Emmons.  

Want to try it out? Free workouts (impacting cardio – walks and runs, HIIT, strength – weight training using body weights, meditation, sleep, and flexibility) are available via Apple Podcasts.  From Aaptiv:’ “This is a tough time for everyone. We have curated our best sleep, meditation, and at-home classes and made them available for free. Stay safe. Workouts updated every Monday.”

Website  | Podcast Workouts | iOS  | Android

6. Planet Fitness 

NJ PF

I adore their mission and position in the fitness market, that makes exercise accessible to large populations across the nation.

This is my gym and I appreciate the proactive step PF took to freeze membership fees while the during the pandemic gym closures. I also appreciate the free workout posts on their Facebook page.  The workouts change each day. (Friday’s was a family-friendly dance party.)

If you can’t make the FB Live – workout with the replay.

Don’t have Facebook – access them anytime on the Planet Fitness channel on YouTube 

Facebook  |  YouTube 

 

7. OrangeTheory

NJ - OrangeTheory

Another of my favorites. This boutique fitness chain is coached HIIT training on fleek. So fun, so effective. 

This week OrangeTheory began posting daily videos featuring workout circuits and demonstrations. No equipment needed. Watch and workout with OrangeTheory via IGTV or on their website.

IGTV  |  Website 

 

8. Peloton App

NJ Peloton

Best known for their high end stationary bikes (and the controversial holiday 2020 ad ),  Peloton uses technology and design to connect the world through fitness, empowering people to be the best version of themselves anywhere, anytime (description from their website).

Pelton’s app contains thousands of workouts with a mix of running, strength, toning, cycling, yoga, meditation and outdoor exercises.

The people at Peleton are being very generous during this pandemic. They encourage: “As daily routines continue to change, stay active from the comfort of home. We’ve extended the Peloton App free trial to 90 days. Stream any class from our complete library on the Peloton App.”

Click here to learn more and access your free 90-day trial.

 

9. Nike Training Club

NJ Nike Training Club

The Nike Training Club is an app (available on iOS and Android) that provides a variety of free workouts. Exercise methods include bodyweight weight training, yoga classes, and body part specific training programs. 

The workouts range from 5-45 minutes, with offerings for beginner, intermediated and advanced levels – all presented by Nike trainers and popular athletes. 

App Details | iOS |  Android 

 

10. Beachbody

NJ Beachbody

Beachbody is a home exercise OG. Since 1998 they’ve offered exercise and weight loss programming including P90X®, INSANITY®, 21 Day Fix®, Body Beast®, PiYo®, etc.

Many know Beachbody from their late night infomercials and DVD packages. They are also online, streaming over 1,100 workouts suited to fit any body type and any fitness level. Currently Beachbody is offering 14-day access to their online content. 

Learn more on their website.

 

There are many options available to keep moving. What looks interesting/doable to you?

Get to it and stick with it.  Your body will thank you.

Take care, God bless, be well and stay well,

NJ

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