PHYSICAL FITNESS FOR ALL

What Is Physical Activity & Fitness?

• • •

  • Exercise is a form of physical activity,
  • But physical activity does not require exercise

PHYSICAL ACTIVITY

Aerobic

AEROBIC

Aerobic activities make you breathe harder and make your heart and blood vessels healthier. These include:

  • Walking
  • Dancing
  • Swimming
  • Water aerobics
  • Jogging and running
  • Aerobic exercise classes
  • Bicycle riding (stationary or on a path)
  • Some gardening activities, such as raking and pushing a lawn mower
  • Tennis
  • Golfing (without a cart)
Flexibility

FLEXIBILITY

Flexibility-enhancing activities ensure a good range of motion in the joints. Loss of flexibility can be a predisposing factor for physical issues, such as pain syndromes or balance disorders. Gender, age, and genetics may all influence range of motion. Flexibility exercises include:

  • Stretching
  • Yoga
  • Tai Chi or Qi Gong
  • Pilates
Muscle Strengthening

MUSCLE STRENGTHENING

Muscle-strengthening activities build up your strength. These activities work all the different parts of the body—legs, hips, back, chest, stomach, shoulders, and arms—and include:

  • Heavy gardening (digging, shoveling)
  • Lifting weights
  • Push-ups on the floor or against the wall
  • Sit-ups
  • Working with resistance bands (long, wide rubber strips that stretch)
  • Pilates

WHAT IS FITNESS?

Fitness includes cardiovascular functioning, which is improved by aerobic activities that get your heart and lungs working faster. It also includes muscle strength, flexibility, and balance.  You don’t need to get fancy, expensive equipment to improve your fitness. Walking is an example way to get physical activity that is available to almost everyone. Many house and garden chores can help build strength as well.

How to Stay Fit at Home If You’re Skipping the Gym

While you may be avoiding your gym during the pandemic due to health concerns, that doesn’t mean you can’t break a sweat while staying home.

TIPS FOR WORKING OUT AT HOME

If you’re new to working out at home, it can be challenging to find the motivation outside of your normal fitness routine. Here are a few tips to help you master at-home workouts and stay healthy.

ESTABLISH A NEW ROUTINE

Going to a physical location, such as a gym or fitness class, naturally creates a structured routine around your workout. However, it can be easy to get distracted when working out from home. Schedule a block of time for your daily workout, and dedicate a space in your home for exercise. Try to avoid distractions during your workout as best you can. Following a workout plan, video, or app can help keep you focused. Stick with your workout schedule a few days per week to establish a consistent routine.

WORK ON NEW SKILLS

If you’re used to working out a gym and using their wide variety of equipment, it can be frustrating to have limited resources at home. Instead of trying to reproduce a gym workout, use this time to work on new skills and modes of exercise. 

FIND A BUDDY

For many of us, working out at a gym provides a sense of community. Just because we’re working out at home, doesn’t mean we can’t have that same sense of community and accountability. Reach out to your favorite gym buddies, friends, and family to get a virtual home workout group together.

UTILIZE A VIRTUAL CLASSES

If you typically attend fitness classes or are looking for structured workouts to follow at home, keep in mind that many local gyms and studios are offering virtual classes. This is a great opportunity to support local business owners. Try reaching out to your previous instructors and ask if they are offering virtual options.

STAYING ACTIVE OUTDOORS

While strength, stability and flexibility training can be beneficial to do at home, keep in mind that outdoor exercise is always recommended as well. As the weather warms in Oklahoma, there are many outdoor activities to keep you in shape and offer a little time outside of your home.