Sports at home: 15 tips for playing sports (without equipment) at home – Top Santé
Here are the top tips for doing sports at home without equipment and without pressure. And because physical activity must remain a pleasure, Top Santé offers advice for moderate activity, for all.
During confinement, playing sports outdoors is limited to walking or jogging but respecting 3 important rules : stay close to your home (less than 1 km), that the trip is brief (1 hour) and without any contact with friends or relatives (only with someone in your household). This is the only way to limit the spread of Covid-19 (Coronavirus). But moving is necessary to maintain good health. WHO recommends 30 minutes minimum per day for adults and one hour for children.
On the same subject
The first solution is to move at home. It is possible, even without equipment. Applications and federations offer simple exercises and tutorials. Besides, top athletes also train at home! Some even post videos of their workouts online.
The second is to go out for a brief physical activity near your home, with your certificate and without contact with other people. Avoid meeting people outside your home. If you have a garden, you can organize games with the people in your household.
Adapt your practice to your age and your physical condition. Yes you are feverish, avoid any physical activity, similarly if you have a frailty linked to a pathology. Remember again that playing sports does not help fight infectionsis a misconception. On the contrary: playing sports when you are sick and feverish can worsen your health. « The risk is that the coronavirus will attack the heart muscle, causing an inflammation called myocarditis with a risk of rhythm disturbance and sudden death in particular on exertion », explains to Figaro Santé, Professor Hervé Douard, head of the coronary diseases, stress tests and rehabilitation department, at the Bordeaux University Hospital.
Source : Ministry of Sports
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Challenge: an hour without sitting down – Force yourself to replace an hour of sitting time (either once or in several times, as many times as you like) with one hour of physical activity (even low intensity). An idea: watch television standing or walk on the phone!
Strengthen the upper body (easy exercise) – Equipment: 1 chair – 2 bottles of water – Sitting on a chair, bring the water bottles simultaneously at shoulder height, descend, then rotate the bottles inward when you return above the thigh extension. Be careful your back is resting on the backrest. Tighten your abs to avoid arching your back. The elbows remain glued to the ribs.
Use the stairs! If possible, go up and down several times a day. Some tips: the speed can vary (slow and / or fast while holding on to the ramp if necessary), you can stop on one foot and then on the other foot on the next step (work of balance and weight training) .
Clean up – Clean, polish, sweep … Household chores are physical activities (in addition to being very useful for disinfecting the house!): Try to put more energy into them than usual, this will strengthen your muscles!
Download a « sport at home » app – Various training sessions based on muscle building exercises, stretching and fundamental movements are available free of charge from your phone or tablet. The sports ministry advises in particular: Be Sport and Goove app. Also to be tested: Fizzup (exercises according to your level and rewards depending on your progress) or 5 House Fitness Minutes for the less athletic men and women. To discover here.
Register for online sports lessons – You will find your happiness on YouTube or on Instagram: coaches have been offering fitness, yoga, pilates classes there for years … Since then, confinement, some have offered special courses » confinement « live. This is the case of coach Lucile Woodward, who notably offers family lessons on Wednesdays and Sundays at 4 p.m. from her apartment. But it is quite possible that your usual teacher also offers online courses adapted to your level, do not hesitate to request it. Finally, the feminine Grazia offers live on her Instagram account, our favorite: aerobics class in the 80s on Friday at 7 p.m.
Take out the exercise bike again – Pedaling is good for your health! This activity improves endurance while building muscle, without trauma to the joints. It also refines the silhouette and burns fat. Finally, the exercise bike is excellent for preserving the cardiovascular system. Our advice: a good position adjustment is the guarantee not to suffer from low back.
Make a little jump rope – The idol of the playground could be useful for you during this period of confinement! Why not offer this activity to your children who (like you) need to let off steam? Its benefits? Practiced regularly, it helps maintain your figure, gain endurance and tone your abs. If you are a beginner, 5 minutes of jumping a day is enough (and watch out for the neighbors).
Start yoga – The benefits of yoga are unlimited – relaxation, well-being, letting go – and make sense in this period when everyone is looking for serenity and relaxation. Yoga also brings concentration, tone, flexibility. It also allows you to learn to breathe better and provides you with the keys to better manage your stress. Family yoga programs are available on Youtube.
Gardening – Various gardening « exercises » increase flexibility and improve coordination and balance. Besides 30 minutes of gardening can burn 125 to 200 calories (as much as a brisk walk of the same duration). It is no coincidence that the garden is increasingly appearing as « therapeutic support » in healthcare centers. Many scientific studies have confirmed this: the simple vision of plants revives positive energy, improves morale and against the effects of stress.
Do not force – If you are not usually athletic, do not embark on challenges not suited to your level! Getting into sport during containment is not a good idea if you never do. You can talk, but without excess. Likewise no sport if you are feverish!