Not feeling the gym this winter? Try working out at home

Braving the below-zero chill to get to the gym just isn’t happening these days — sorry, New Year’s resolutions — so we’re looking for an at-home alternative for getting in shape.

We spoke with Dr. Stacy Irvine, chiropractor, exercise specialist and co-founder of Totum Life Science, about what we need to start getting fit without leaving the comfort of our living rooms.

SHINE ON: Is it actually possible to get fit at home?

Irvine: It is not only possible to get fit at home, it is quite practical too! You will save travel time, you will save money and you will be able to fit your workout in at any time that works with your schedule.

Do we need to buy any equipment before embarking on at-home workouts?

You do not need any fancy equipment to work out at home. You can use your stairs and do a “body weight”-style workout. However, it can make the workout more enjoyable if you have a few pieces of equipment such as a mat, a set of weights and possibly a resistance band. By adding these few pieces you can increase your choices of exercises dramatically.

What are some basic exercises we can do at home?

I find the best basic exercises to do at home are things that do not require large spaces and things that are not plyometric in nature. Push-ups, squats, lunges and dips all work well. Yoga routines are also fantastic for home training.

How often (and for how long) should we be working out?

How often and long depends on what your previous exercise experience is and how fit you are right now. If you are currently inactive you will want to start gradually with one or two workouts a week for approximately 30 minutes. If you are a regular exerciser I think you could do some form of exercise from home most days of the week.

Any tips for making sure we’re challenging ourselves and not just phoning it in?

This is the main challenge with home workouts. There is no one around to make you feel accountable and it is VERY easy to be distracted by your family members, the phone or your computer. I recommend using great music to help motivate you and to keep moving. Set a time limit for your workout and stick to it. Finally, reward yourself when you are done with a healthy smoothie or a relaxing hot shower.

For people who work from home — and spend long hours sitting down — are there any easy exercises or stretches you can recommend for getting us out of our chairs?

We are all sitting way too much and it is definitely having a negative impact on our health. This is a topic that I am very passionate about and I speak to corporate groups all over the province about “sitting disease.” With these groups we will work together to find ways to be more active at work. If you are working from home and sitting for most of the day, you will face these same challenges.

You should schedule active breaks throughout the day, at least every hour. It does not really matter what movement you decide to do, as long as you move for at least a few minutes every hour. This type of schedule will allow you to work better, work smarter and in the long run you will probably be more productive even with the breaks. We also know that you will be healthier and prevent posture related injuries if you take regular breaks from sitting.

Some at-home workouts to try: this high-intensity Tabata workout, this Ballet Barre workout, and this cabin-fever-busting at-home workout.

Do you ever work out from home? Share your routine in the comments below.