Fitness without FitSpace
It's important to keep active. Some physical activity is better than none — and any amount of physical activity has some health benefits. Exercising regularly has both immediate and long-term benefits for your body and mind. Exercise improves your brain health, strengthens your bones and muscles, helps you sleep better and eases symptoms of depression and anxiety. (Read more: CDC)
We've compiled a list of resources to help you stay active during this time of social distancing and self-isolation.
The Physical Activity Guidelines for Americans recommend either 150 minutes per week of moderate activity, 75 minutes of vigorous activity, or a combination of both.
What is considered moderate activity?
Moderate activity is done at a pace where you can carry on a conversation but cannot sing during the activity. Examples include walking, hiking, yoga, gardening and bicycling on level terrain.
What is considered vigorous activity?
Vigorous activity is done at a pace where you cannot carry on a conversation and may be out of breath. Examples include jogging, running, calisthenics (pushups, jumping jacks), aerobic dancing and bicycling on steep terrain.
Expert Tips for Achieving Proper Running Form from Head to Toe (Runner's World)
Muscular strength and endurance
Resistance training can improve your muscular strength and endurance. You can use equipment like medicine balls, resistance tubes or bands, free weights and your own body as a weight. Try to incorporate muscle-strengthening activities that involve all major muscle groups at least twice a week.
Muscle strengthening activity has three components: intensity (how much weight or force is used), frequency (how often the activity is done) and sets and repetitions (how many times a person does the activity, like lifting a weight). The recommendation is to perform 2-4 sets of each exercise (for all major muscle groups in the body) for 8-12 repetitions each, allowing 2-3 minutes of rest between sets (U.S. Department of Health and Human Services, 2018).
The 9-Minute Strength Workout (NY TImes)
5 Creative Body-weight Exercises (ACE Fitness)
Activities that increase flexibility, like yoga, tai chi, Pilates and stretching exercises, enhance the ability of a joint to move through the full range of motion.
A stretch should always be smooth and slow, not bouncy. The American College of Sports Medicine (ACSM) recommends holding stretches for 10 to 30 seconds. Remember to relax and breathe normally when stretching. Be careful to keep a soft bend in your joints and avoid "locking" your joints in a straight position.
5 Workday Stretches That Relax Your Mind and Body (ACE Fitness)
Bring that group exercise feeling right into your home with streaming workouts. Many fitness companies are offering free options to help keep you active and working out at home.
If you enjoy BODYPUMP and the virtual classes offered at the East Gym, we recommend Les Mills On Demand. This platform offers 95 free workouts across 8 categories. All the workouts are in English but you should find it easy to follow the visual cues. It won’t automatically collect your data and it will remain available as long as the disruption from Coronavirus continues.
Other options include:
Barre3 is offering a free 15-day trial of their streaming barre classes.
Beachbody is offering a free 14-day trial of their workouts, including PiYo®, yoga, cardio, dance and strength training.
DoYogaWithMe is offering 2 months of free access to premium content.
KRU Active is offering free access to their virtual and live streaming workouts, including running, rowing, cycling and yoga, to NIRSA affiliates, including Binghamton University. Enter the code Binghamton when registering and then verify your email. Once verified, log in to the platform using this link.
The National Fitness Campaign's indoor routines were designed to replicate an outdoor Fitness Court workout as closely as possible. All you'll need is some floor space, your own bodyweight and 7 minutes.
Peloton is offering a free 90-day trial of their app, which includes a variety of workouts from cycling to meditation and yoga.
R.I.P.P.E.D. will be live streaming free R.I.P.P.E.D. and RUMBLE workouts on a regular schedule through their R.I.P.P.E.D. Facebook page.
There's science behind the power of gratitude. It can release toxic emotions, reduce pain, improve your sleep and reduce anxiety and depression. (The Neuroscience of Gratitude and How It Affects Anxiety & Grief)
Reflection is an important part of mindfulness meditation and the cultivation of a sense of self-awareness. These practices can lead to an enhanced sense of well-being.
To practice gratitude reflection, follow these steps from Still Mind (2014):
- Settle yourself in a relaxed posture. Take a few deep, calming breaths to relax and center. Let your awareness move to your immediate environment: all the things you can smell, taste, touch, see, hear. Say to yourself: “For this, I am grateful.”
- Next, bring to mind those people in your life to whom you are close: your friends, family, partner. Say to yourself, “For this, I am grateful.”
- Next, turn your attention onto yourself: you are a unique individual, blessed with imagination, the ability to communicate, to learn from the past and plan for the future, to overcome any pain you may be experiencing. Say to yourself: “For this, I am grateful.”
- Finally, rest in the realization that life is a precious gift. That you have been born into a period of immense prosperity, that you have the gift of health, culture, and access to spiritual teachings. Say to yourself: “For this, I am grateful.”
Sometimes, even when we know all of the right steps, practicing gratitude regularly can be a challenge. A gratitude journaling app for your smartphone can help you keep a regular practice.
- Gratitude Happiness Journal is a simple, private, colorful journal app where you can write about things that you are grateful for.
- 365 Gratitude Journal offers tools such as a daily gratitude journal, engaging stories, AI chatbot and a self-care community. Some content is only available through an optional paid subscription.
- Grateful is a prompt-based gratitude journal to make reflection an easy process.
- ThinkUp is an app for motivation, affirmation and gratitude. It helps you develop a positive mindset by finding inspiration and personalizing your affirmations.
You don't need an app to start gratitude journaling (a pen and some paper works, too!). Keeping a gratitude journal can help you lower your stress levels, feel calmer, learn more about yourself and focus on what really matters to you (Jessen, 2015).
Find inspiration with our selection of TED talks:
What open water swimming taught me about resilience with Bhakti Sharma
Why some people find exercise harder than others with Emily Balcetis
Grit: The power of passion and perseverance with Angela Lee Duckworth
The brain-changing benefits of exercise with Wendy Suzuki
Want to be more creative? Go for a walk with Marily Oppezzo
Virtual Wellness Wednesdays
The Healthy Campus Initiative (HCI): B-Healthy's goal during this time is to provide quality information and activities for our campus community to maintain a healthy lifestyle and mindset. Each Wednesday, we will be offering a well-being trifecta including a webinar, an at-home activity and resources connecting you to one of the many dimensions of wellness. Use what resonates with you that day or try something new. And as always, feel free to share with colleagues, friends and family.