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All we need are a few exercises to give us a seemingly endless combination of workouts

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There are many things you can do at home to stay physically fit | Photo: Jonathan Borba

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One of the issues people are facing under quarantine is how to stay active. For some of us, this means replacing our existing gym routine with an in- home alternative. For others, it means starting a routine, so we aren’t spending our whole day on the couch. When we are limited to the confines of our house, it can be a challenge to come up with a workout that will keep us interested, as well as get us the results that we want. When we don’t have the equipment and machines found at the gym, many of us feel limited to two or three exercises that we can do from home.

Thankfully, all we need are a few exercises to give us a seemingly endless combination of workouts. Consider, as an analogy, the number of recipes that use just eggs and flour as a base. Similarly, a few basic exercises, with some tweaks, can bring variety to your workouts. Consider the following:

Adding Movements: As a general rule, the more muscles you engage in each exercise, the more efficient the workout. Depending on the particular movement, the benefits may include improved mobility, conditioning, fat burn and more. For example, when doing a squat, try reaching up to the sky with your arms at the end of each rep, which may help shoulder flexibility, or for conditioning, try adding a jump. Get creative and see what works for you.

Change Positions

Something as simple as widening your stance during a squat, or moving your hands closer together during a push-up can change the exercise. See how widening your squat can activate the glutes (your “butt muscles”) or closing the gap between your hands during a push-up will add tension to the triceps. See what happens when you point your fingers or toes at different angles. Try elevating your hands or feet and see how it feels, or for a challenge, consider raising one arm or leg during the exercise. Different positions can keep each exercise fresh, as well as improve strength, balance or coordination.

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Tempo

One of the best kept secrets in fitness is the impact that tempo can have on the workout. Slowing down exercises to 5-10 seconds per rep can help improve strength and stability. Trying to do as many reps as possible for 30-60 seconds is great for fat burn and conditioning. Doing the same series of exercises, but with different tempos, can feel like completely different workouts altogether.

Some of these principles apply spiritually as well: One of the challenges of Judaism is to find meaning amidst mundane repetition.

Think about the concept of praying three times a day, observing a series of annual holidays, and re-reading the same Torah countless times in our lifetime. If we experience each of these rituals the same as the year before, then we, as often said in fitness terms, “plateau.”

If we are able to change our perspective just a little bit, then we can create new excitement each time we go through the Jewish ritual cycle. Whether we are talking about our physical health or spiritual health, often all it takes is a couple of small changes to shift our overall experience.

Moshe is the owner of Gentle Motion, an in-home personal training company in the Toronto area. He specializes in training people over 50, people with injuries, and chronic pain. Moshe is a certified personal trainer, nutritionist and Fascial Stretch Therapist. In addition to training, he is a published writer and public speaker.

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Thank you for choosing TheJ.Ca as your source for Canadian Jewish News.

We do news differently!

Our positioning as a Zionist News Media platform sets us apart from the rest. While other Canadian Jewish media are advocating increasingly biased progressive political and social agendas, TheJ.Ca is providing more and more readers with a welcome alternative and an ideological home.

We revealed the incursion of anti-Israel progressive elements such as IfNotNow into our communities. We have exposed the distorted hateful agenda of the “progressive” left political radicals who brought Linda Sarsour to our cities, and we were first to report on many disturbing incidents of Nazi-based hate towards Jews across Canada.

But we can’t do it alone. We need your HELP!

Our ability to thrive and grow in 2020 and beyond depends on the generosity of committed readers and supporters like you.

Monthly support is a great way to help us sustain our operations. We greatly appreciate any contributions you can make to support Jewish Journalism.

We thank you for your ongoing support.

Happy reading!

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