Take a broom, a shopping bag, a couch and add mineral water and beer bottles.
No, this isn't going to be a guide for spring cleaning or a home party.
Here you can find out which everyday objects and furniture you can use in your own four walls to build yourself a small gym. Indoor sports are the new thing right now. Even professionals are training like this now. One of them,
COO and deputy managing director of the Holmes Place fitness club, Altan Enginalev , gives tips on how to stay fit these days when you're 50+.
1. You need the right mindset
We all know that exercise is healthy. But why? "Training activates the body's immune system - no matter what viruses are floating around. Having a stronger immune system means that the course of the disease is milder and the symptoms are less severe," says the fitness expert
At 50+, functional issues often play a role. You want to remain mobile and agile, and function in everyday life. The older you get, the more you should focus on strength training and a protein-rich diet. That's why Altan Enginalev recommends gradually moving from endurance training, such as jogging or cycling, to strength training .
"A 65-year-old who trains intensively can achieve the performance level of an untrained 25-year-old. We can still enjoy the prime of our lives in old age if we train intensively."
2. Intense, but short
Stress on the heart, lungs and muscles strengthens the immune system. "I'm doing very short but very intensive sessions at the moment:
20 seconds of very intense exercise, then a 10-second break. Do this eight times in a row. After four minutes you're really exhausted and feel like you've done a lot," says Enginalev.
3. Be inventive
Everyone has training equipment at home. Even if you might not notice it until second glance.
"Of course you can jump rope, do squats or jumping jacks," says Enginalev. But the good thing is: the muscle doesn't feel whether it's lifting a dumbbell in the gym or a bottle of mineral water or beer at home.
“We can use everyday objects and furniture to stimulate our cardiovascular system.”
Someone who is not so strong can do push-ups on the edge of a sofa .
This means that your hands are supported on the sofa, so your weight is shifted and you look for an angle that suits your weight (which is still heavy enough). If you want to increase your weight, turn around and do push-ups with your arms on the floor and your feet on the sofa.
Or: When shopping, try to balance the heavy shopping bag from the middle of your body instead of leaning to the other side to create a counterweight. "Try to stabilize your core and stay upright. The same applies when you pick up a shopping bag from the floor. Take the bag, keep your back stable and push yourself up with your legs," says the professional. It sounds banal, but you should also practice standing up: tense your core area, get power from your legs and transfer it to the middle of your body.
“These are all functional exercises that you can always incorporate into your everyday routine.”
A bit bizarre but effective: Use the broom to help.
And either hold it with both hands and roll it on the floor. Or hold it with both hands above your head and do squats (extremely exhausting)
4. Motivate yourself properly
"Personally, I earn my meals. That means
I do an exercise before every meal . That motivates me and I get an immediate reward afterwards," says the fitness professional. If you are in danger of forgetting to exercise in everyday life, the best thing to do is set a reminder on your phone every two days
5. Don’t allow cravings to arise in the first place
"When boredom sets in at home and the fridge is only three meters away, eating is a worthwhile activity. It makes us feel good, and soul food reduces stress." To avoid these cravings getting out of hand, however, Enginalev recommends
putting mainly healthy foods on the shopping list : "Simply postpone the decision about what you are going to eat. The purchase decision in the supermarket happens in a moment of neutrality. At home, when you have a craving, it is difficult to say 'no'."
If you don't want to train alone, you can get (virtual) company. WisR tip:
In addition, live online classes (including free ones) are currently being offered in many places:
https://www.eversports.at/doc/online-classes
Magdalena Vachova is a seasoned freelance communications consultant and marketing enthusiast who excels in creating clear, effective messages and understanding complex topics.
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