We know that spending extra time inside, at home, and in front of your computer engaged in classes is going to make the coming days different than you likely anticipated not so long ago.

But different is just that . . . different.

So, here are a few tips from Shenandoah University exercise science faculty on how to stay fit when you’re at your “desk,” wherever that may be (most likely in your home) right now, and without access to a gym.

Download Desk Stretching Instructions

Assistant Professor of Exercise Science Jessica E. Sudock, Ph.D., ACSM, EP-C, is a longtime advocate of activity breaks within her schedule. She’ll walk around to get moving or do some body weight exercises like squats, lunges or planks. Sometimes she does exercises while holding a textbook.

I am also working at my kitchen counter, which is a good height for standing so that I am not sitting for most of the day.”

Jessica E. Sudock, Ph.D., ACSM, EP-C

Here are a few more ideas, including the right and wrong ways to do office-style exercises, available on the LiveWellSU site:

If you’re interested in making up for lost gym workouts, Sudock suggests using a High-Intensity Interval Training (HIIT) method and an app-based timer (she uses SecondsPro, which she said has a free version that works great). She said the workout should incorporate higher intensity movements like mountain climbers and burpees along with body weight exercises (such as squats, push ups, triceps dips and lunges). Your timer can be set for 30 seconds of activity and then 30 seconds off, for 6 rounds, with 1-minute breaks between rounds, for however many exercises you want to complete.

Aside from exercise, there’s something else you can do to encourage wellness right now.

From a behavioral/psychological perspective, I would recommend that students/faculty/staff try and create and maintain structure for themselves and follow normal routines as much as possible.”
Assistant Dean and Director of Academic Innovation for Shenandoah’s College of Arts & Sciences and Associate Professor of Exercise Science Jessica C. Peacock, Ph.D.

There are currently no restrictions preventing people from exercising outdoors, so scheduling a quick 10-minute break to “walk between classes” can help Shenandoah community members stay active and manage stress, Dr. Peacock said.

Maintain Your Health – Utilize These Resources

The Office of Student Engagement has put together a list of resources for those looking to maintain healthy habits while the Fitness Center is closed. 

Completely free at-home workouts: 

• Fitness Blender – Some you can pay for, but there are free options as well!
• CrossFit At Home – Free at-home workout videos
• Planet Fitness – Planet Fitness is offering free Facebook Live workouts to anyone in United We Move. Workouts are live-streamed daily from the page.
• BeFiT YouTube – Free full-length fitness videos
• Pamela Reif YouTube – 20-minute workouts on YouTube
• Jessica Smith TV – Another great YouTube Fitness channel
• CorePower Yoga – On-Demand yoga streaming service
• Cut Seven Home Workouts – A Google Drive folder where trainers post free daily workouts
• Other videos can be found by searching YouTube for workouts as well!

Cardio and strength workouts: 

• Tone It Up – Daily online workouts starting with a 7-day free trial. Check out its YouTube Channel for a free option of Tone It Up. 
• Beachbody On Demand – Online classes you can try for free for 14 days
• ObéFitness – 30-day free trial using code (ATHOME)
• The Sculpt Society – 14-day free trial of online cardio
• NEOU – On-demand workouts with a 30-day free trial (Monthly less than $5 after trial)
• P.volve – 30-day free trial with code (ONEPVOLVE)
• Fhitting Room – HIIT and strength on-demand comes with a 30-day free trial

Yoga workouts:

• YogaWorks – On-Demand yoga with a 14-day free trial
• DownDog – An app offering free yoga, HIIT and barre classes until April 1, 2020
• SkyTing – Online yoga with a free 7-day trial

Barre workouts.

• The Bar Method – Online barre with a 14-day free trial, some workouts are free through Instagram as well.
• Barre3 – 15-day free trial of barre on-demand
• Physique57 – 7-day free trial of online barre classes

Pilates:

• Blogilates – Free videos, fitness challenges and workout plans