Working from home is uncharted territory for many Americans. Before the Covid-19 pandemic, only 7% of people worked from home, but according to Jackson Burke of CNBC, 44% of Americans are now working from home. That’s almost a 7x increase!
Unfortunately, this new working from home arrangement creates more stress – much of which is physical – as we stuff ourselves in makeshift workspaces that are not properly set up for us. The result: unwanted stress on our bodies multiplied by many hours per week.
Now more than ever we need to get up and get moving. We understand that exercise is important right now, but gyms and health clubs are closed for the near future. On top of that, it’s next to impossible to find dumbbells, weights, and pull-up bars online right now. Getting a workout is hard enough, and with these barriers, it just got a lot harder.
Fortunately, there are options! With a little creativity, you can turn a few ordinary household objects into your very own home gym. If you’re working from home and looking to get more active, here are 5 easy to find household items you can use to get a great workout today:
- Chair – Something that nearly everyone has in their home. The chair can be very versatile, and used for not only upper body movements, but lower body movements as well. One of the best functional movements you could do for your lower body that will increase your heart rate is a squat. Start with a double leg squat down to the chair. For more of a challenge, work up to single leg squats. For upper body movements, you can include pushups and dips. Remember, you’re looking for your muscles to burn and get tired without pain in your joints!
- Backpack – Fill it with weights or a few heavy books and you have a DIY weight vest! You can use this to add resistance to squats, push-ups, lunges, and other body weight exercises. Throw it on for 30-60 minute intervals to add some resistance to your daily walks!
- Case of waters – A case of waters may be the biggest resistance challenge in your house. Heavy and cumbersome, it can be used for more advanced exercises like deadlifts, squats, or even just holding it while you walk around. It’s amazing how much taxing a case of waters can be!
- Individual waters – Tear open that case of waters and put one or two to good use! Use these waters as small dumbbells to get your workout going. Not heavy enough you say? Try using these to work some of the smaller muscle groups that support your joints. Individual water bottles are great for rotator cuff strengthening as well as wrist curls and bicep curls. Just changing your grip from palm up to neutral to palm down will stimulate your muscles in a variety of ways. You can even chill a few in your freezer to roll out your plantar fascia after your workout!
- Textbooks – Put all those old college textbooks that are collecting dust to good use! Set these up on the floor and you have the perfect substitute for stairs, including step ups and step downs. Most step risers measure at 7 inches. Start with a height of 4 inches and progress to 6 inches and then 8 inches. When these get easier, try stepping down off of the books for more of a challenge. Again, you’re looking for your leg muscles to get tired and feel fatigued. Stop right away if you feel pain in your knee or other joints.
As you can see, all it takes is a little creativity and imagination to get some resistance for your workouts! Now put them to use! See below for a sample workout, or simply pick some exercises from the list and use them throughout the day to break up your virtual meetings.
Sample Workout
- Chair dips x 10
- 20lb weighted backpack reverse lunges x 8 each side
- Case of water squats x 10
- Frozen water bottle shoulder raise x 15
- Frozen water bottle curl x 15
- 6 inch textbook step ups x 20
Complete all exercises in a row, rest 90 seconds, repeat for 3-5 total rounds!
If you have a specific question about this post or would like to speak with a physical therapist directly about posture, proper form, or an injury – we’re here to help. Just message us here, or give us a call at (978) 263-0007. We would be happy to answer any questions you may have about whether you should go to the doctor, see a PT in the office, or maybe do a video treatment (aka telehealth) so that you can get headed in the right direction.
Achieve Physical Therapy is currently open in Acton, Bedford, and Sudbury MA. We can see you in the office or by video treatment. If you choose to come into the office, we are following all CDC guidelines including the use of face coverings, cleaning, personal hygiene, and staggering patient appointments to limit how many people are in the office.
If you have any questions about this post or would like to speak with a physical therapist about an injury, give us a call at (978) 263-0007 or, use the contact form on our website. We would be happy to answer any questions and discuss possible next steps.
Achieve Physical Therapy is currently open in Acton, Bedford, and Sudbury MA. We can see you in the office or by video treatment. If you choose to come into the office, we are following all CDC guidelines including the use of face coverings, cleaning, personal hygiene, and staggering patient appointments to limit how many people are in the office.
