With the risks of inactivity during the COVID-19 pandemic, staying active is more important than ever. Efforts to reduce the spread of the virus have forced us to adapt how and where we move, prompting an explosion in online fitness classes. Zoom, Instagram, Facebook and YouTube are redefining homebody.
But with the rapid rise of salon bootcamp classes, it can be difficult to sort out the good from the bad. As researchers, fitness professionals, and experts in behavior change and online fitness, we want to help you get around safely, find classes you love, and choose workouts that will help you achieve your goals whether or not you’re new to online fitness.
1. Safety first
Are you ready to move more? the Canadian 24-Hour Movement Guidelines recommend at least 150 minutes of moderate-to-vigorous intensity aerobic physical activity throughout the week and strengthening activities at least two days per week. Whether you’re just getting started, meeting the guidelines or surpassing them, a self-screen and/or a conversation with your family doctor can help ensure that you are ready to move more. From there, consider:
The credentials of the person teaching your class. Does your instructor have an undergraduate degree in health/fitness? Have they been certified by an accredited board, for example, the American College of Sports Medicine or the Canadian Society for Exercise Physiology? Your instructor’s credentials are important to your safety and fitness results.
Check in with yourself during class. How hard do you work? One way to monitor your effort is to use a rating scale of perceived exertion (RPE) ranging from zero (no effort; for example, when sitting or lying on the couch) to 10 (maximum effort; the hardest you could ever work out). Although the intensity varies from person to person and changes by fitness class, you can start by targeting your moderate-to-vigorous zone (four to seven out of 10 on the RPE scale).
Another easy way to check your intensity during class is to use the talk test: if you can’t hold a conversation during exercise, try lowering the intensity. If you could sing your favorite song, you could try turning it up a notch.
Configure your environment for security. Is your home gym also the office, living room and/or bedroom? Whatever your setup, be sure to clear space, have water handy, keep gear to the side, maximize your view of your computer/phone/tablet, and to think about the necessary shoes.
2. The fun factor
What do you love doing? Put the fun back into your workout! As adults, we tend to focus on working out, not having fun, but research shows that the best way to maintain your fitness habit is to keep your exercise enjoyable. That means you should have fun during your workout, so you can bask in that post-exercise glow.
If you’re bored of your usual fitness routine, change it up! Now, more than ever, there are (nearly) endless online options to try – from dancing to yoga to boxing to bootcamps and everything in between. To avoid boredom, also think about variety (it’s the spice of life, after all). Not only have researchers discovered that variety is linked to greater physical activitythe Canadian 24-Hour Movement Guidelines also suggest a range of activities to improve heart and bone health, muscle fitness and overall well-being.
3. Availability and Access
What can you participate in and at what price? Some programs have on-demand classes, some offer live programs, and some do both. There are many free options: for example, Yoga with Adrienne, Lululemon in progress at home and a range of paid subscriptions such as Your truth online, AloMoves and Platoon.
Do you like to support the locals? Check out the fitness studios in your city or province; many now offer online courses.
4. Benefits
What else do you get out of your training? Do you receive additional motivational cues and support, like quick tips, check-ins, or words of wisdom during your course?
A great fitness instructor plays an important leadership role and is essential to creating a positive environment – whether in person or online. We know that the the motivational environment created by your instructor is key to ensuring you enjoy your class, which is as important as the exercise itself in helping you develop the habit of regular physical activity. The instructors are also very good at helping you set and verify your goals.
New to goal setting or just not getting it from your instructor? Try setting a SMART goal (specific, measurable, achievable, realistic, timely, set) for your activity.
5. Be kind to yourself
How do you treat yourself? As you begin or continue your fitness journey, remember that these are unprecedented times and we’ve all had to make some pretty big changes and sacrifices. Practice self-compassion while you navigate your (new) fitness routine can help you feel better.
Start by noticing your self-talk: how do you talk to yourself when classes get tough? If you find it more negative than positive, flip the script and talk to each other like you would a dear friend.
Do you think you are the only one struggling? Remember that many of us are new to online fitness and are at different stages of our fitness journey. Building a new habit is never without difficulty!
Are you on autopilot? The next time you start a fitness class, turn off the emails and put your phone away; focus on one thing at a time.
As the COVID-19 pandemic continues, physical activity is a way to take care of yourself physically, mentally, emotionally and (if in a group fitness class) socially. There are so many fitness opportunities available it can be overwhelming. These quick tips can help you get started or maintain your fitness routine, try new activities with local and international instructors, and create lasting behavior change so you can keep moving more – redefining the “homebody”. !”
