Whether it be the temporary closure of your favourite gym or time spent in quarantine, many of us are trying to find – or perfect – our “new normal” fitness groove within the spaces we live and work.
To help you make your routine as fuss-free and feel-good as possible, we have enlisted the expert help of Liam Gallaher – Sports Manager of Kerry Hotel’s expansive and Instagram-worthy gym, Base Camp Kerry Sports. Here, Liam lets us in on his top three tips.
# 1 You don’t need equipment – or much space – to create an at-home gym
“With a limited amount of space, whether you are working from home or in quarantine, exercise routines need to be easy to set-up. Get creative with what you do in your make-shift gym; use the floor, the bed or anything you can think of to work out within. A set of exercises I regularly use are star jumps, sit-ups, burpees, press-ups, squats and alternate forward lunges. I would advise 30 seconds of each exercise, followed by a 30-second rest in between – repeated three times,” shares Liam.
#2 Now’s the time to amp up your stretching routine
“For many of us, work-from-home days are characterised by long periods of sitting at a desk. Stretching is a great way of releasing any tension that has accumulated in your muscles. These are three of my favourite stress-relieving moves:
Move 1: Cushion Stretch
Step your right foot forward and lower into a lunge, placing your fingertips on the floor or, if your hands don’t reach, two firm cushions. Breathe in, then, in one motion, exhale as you straighten your right leg with your chest staying upright. Repeat four times. Switch sides.
Move 2: Tree Stretch
Stand with your arms straight overhead and feet together. By clasping your hands together with fingers interlaced, extend your pointer fingers and inhale as you reach upward. Exhale as you bend your upper body to the left. Take five slow breaths. Slowly return to the centre. Repeat on the right side.
Move 3: Pec Stretch & Squeeze
This move is good for relieving tightness in your pectoral muscles and upper back. Sitting at your desk, or standing up straight, put both of your hands behind your head with your fingers interlaced. Bring your elbows back as far as you can. Hold that tension for 5-10 seconds, release the tension, and then do it a second and third time.
#3 The simple rule of keeping hydrated is still golden
Finally, while this may seem like common sense, it is so important to watch out for what we are eating and how we are keeping our bodies hydrated. Failure to do so can result in headaches, nausea, dizziness and feeling lethargic. Make sure to listen to your body; our bodies let us know when we are thirsty, so make sure you are looking out for warning signs. Having a bottle of water by your side throughout the day always helps! Also, remember that hydration does not only come from drinks. Fruits like grapefruit, watermelon and cucumber are excellent for increased water consumption, especially before or after exercise.”