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No Gym? No Problem: 5 Exercises For Working Out While Social Distancing06:29
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Two men keep their distance for coronavirus concerns while using a phone app to do a full body weight workout at Mission Dolores Park in San Francisco on Tuesday. (Jeff Chiu/AP)
Two men keep their distance for coronavirus concerns while using a phone app to do a full body weight workout at Mission Dolores Park in San Francisco on Tuesday. (Jeff Chiu/AP)

Tony Maloney, exercise physiologist and fitness center manager at the National Institute For Fitness And Sport (@NIFSIndy), gives Here & Now's Jeremy Hobson his suggestions for getting exercise at home, including playing with people you're with at home.

Tony's Exercise Tips And Tricks

Remember you have the best piece of fitness equipment with you at all times – your body!

Bodyweight Exercises

Choose a combination of five of the below movements to create your circuit. Move for 30 seconds and take a break for 30 seconds for a total of three to five rounds. Speed it up for more of a cardio workout, or try time under tension (TUT) reps, slow tempo reps or isometric holds to maximize muscle building while slowing down reps.

  • Squats
  • Glute bridge
  • Push-ups
  • Lunges
  • Plank variations

DIY Fitness: Household items you can use for equipment

  • Fill up a backpack to add load to bodyweight movements
  • Loaded walking (laps around the house, stair climbing)
  • Squats, bent over rows, lunges, overhead presses
  • Use water jugs (big or small) to add load and variability to the movement
  • Use paint cans, laundry detergent bottles or tool bags if you don't have dumbbell weights
  • Use paper plates on carpet or a towel on a wood surface for sliding exercises, such as sliding reverse lunges, push-ups with a reach, hamstring curls, plank saws

Cardio Remedies

  • Laps around the house
  • Stair climbing
  • Chores like high-intensity deep cleaning
  • Yard work
  • Play with kids and family
  • Commercial break fitness: body weight exercises during TV commercial breaks

Mind and Body

  • Online/streaming Yoga
  • Online/streaming recovery and mobility drills
  • Meditation
  • Read

Tips To Stay Active While Working from Home

  • Get up and move every 15 minutes — walk upstairs, do laps around the house, or stretch
  • Stand to work at your computer
  • Schedule time to work out or play
  • Check yourself at the fridge. Ask yourself: Am I hungry or just bored?

Lynn Menegon produced and edited this interview for broadcast with Peter O'Dowd. Samantha Raphelson adapted it for the web. 

This segment aired on March 26, 2020.

Jeremy Hobson Twitter Former Co-Host, Here & Now
Before coming to WBUR to co-host Here & Now, Jeremy Hobson hosted the Marketplace Morning Report, a daily business news program with an audience of more than six million.

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