COVID-19 has drastically altered the daily routines of the population worldwide. Self-isolation, quarantine, and closures of parks, pools, gyms, and other fitness & recreation facilities underscores the public health importance of limiting the spread of the virus. These extreme but necessary measures have likely limited physical activity at a time when physical inactivity is already a global public health problem. The World Health Organization (WHO) guideline to “Be Active during COVID-19” highlights the critical link between physical activity and health.
A Journal of Sport and Health Science publication reinforces the importance of staying active during COVID-19 and provides this meaningful quote from exercise science leader and pioneer Steven Blair’s (quoting Ken Powell):
“Some activity is better than none, and more is better than less”
An Opportunity
Big changes in your everyday environment present opportunities to establish new health habits – in this situation it’s easy for these habits to be unhealthy – but challenge yourself to add at least one new healthy routine to your day.
Some of you have less time to be active (adjusting to working from home, becoming a school teacher to your children, a student studying for exams, or maybe you are an essential service provider or health care worker – thank you! Cut yourself some slack and try to incorporate movement into your day if possible. I am thinking of you and will be providing some resources for workouts you can do with small blocks of time – so check back!
Some of you have more time on your hands – and this is a perfect opportunity to set a few goals and try new activities. And if you have skills that could help in the fight against COVID-19 – check this link to initiatives you may be able to help with.
Getting started is hard – there are a ton of online workouts and more popping up every day – but which should you choose? That is where I’m going to provide resources for you. You won’t need to subscribe to Zwift, figure out which workout App is best, register with an online trainer, or buy cardio equipment, or weights. You’ll need a little motivation but I’ll try to help with that too!
Here’s what I have planned – be sure to check back!
- Inspiration From Olympians (see below)
- Terrific Home Workouts with Limited Equipment
- No Weights, No Problem – What You Can Use Around your House for Added Resistance
- Time Crunched? Very Short At Home Workouts That Are Effective
- Easier Workouts for Tired Days, Beginners, Seniors
- Mobility, Flexibility, & Balance Resources
Inspiration from Olympians
Many Olympians and pro athletes are rising the COVID-19 challenge with creative workouts. I’ve posted some of these routines below for inspiration (if you are a club/team/high performance athlete some of these exercises may be suitable – but adjust to your skill and fitness level).
Check back and I will be providing more workouts from fitness studios and coaches that include more coaching, technique tips, and progressions that will be suitable to a wider audience.
Johannes Høsflot Klæbo
Norwegian cross country skier (Instagram; YouTube).
Klaebo was undefeated this season in sprint racing and is the youngest male in history to win the FIS Cross-Country World Cup, the Tour de Ski, a World Championship event and an Olympic event in cross-country skiing.
Klaebo has shared these 30-minute bodyweight workouts inspired by COVID-19.
Andy Newell, Nordic Team Solutions
16 year US Nordic Ski Team member, 2x Olympian (Web, Instagram)
Nordic Team Solutions is an incredible resource for nordic skiers and coaches. This bodyweight video is an equipment-free at home strength routine focusing on contrast sets that Newell put together for nordic skiers during COVID-19. Andy provides excellent demos and coaching cues to help athletes perform the exercises appropriately.
Jessie Diggins
US Nordic Ski Team member, Olympic Gold Medalist (Web, Instagram)
See if you can follow this 20-minute core workout with Jessie Diggins (and stick around for a Q&A while you stretch!). #TimeToPlayInside
Nino Schurter
Swiss Cross Country mountain bike cyclist (Instagram)
Schurter’s mountain bike skills and athleticism are incredible! His many accolades include OLYMPIC Champion Rio/8x World Champion/7x World Cup Overall Champ/SILVER Olympics London/ BRONZE Olympics Beijing/ 2x Cape Epic Winner.
Check out Schurter’s circuit training for general fitness that focuses on core, coordination, and balance.
Cristian Rosso
Rosso is a Olympic rower from Argentina (Instagram)
Rosso competed in the double sculls at the 2012 Summer Olympics where he finished 4th together with Ariel Suárez. He shares one of his home workouts below.
Sam Pedlow
Pedlow is on the Canadian National Beach Volleyball Team (Instagram)
Pedlow is also a registered physiotherapist, and this background helps him optimize his training. He has put together a 40 minute EMOM (every minute on the minute). You’ll need some equipment for this one.
Sage Watson
Watson is a Canadian Olympian specializing in 400 meter hurdles. She is the reigning Canadian record holder and Pan American champion. (Twitter, Instagram)
Kate Courtney
Courtney is a Pro US mountain bike race and 2019 Elite XCO World Cup Overall Champion. (Instagram, Web).
Courtney regularly shares some exercises on her Instagram feed that are impressive feats of balance! These balance drills could end badly without Courney’s skill – but consider her gym’s website that is providing a variety of home workouts.
Annie LeBlanc
Canadian 800m runner. (Instagram, Twitter)
Annie uses a common feature to work on her leg power.
Coming up next: Resources for At Home Workouts with Limited Equipment
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