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We find ourselves in an unprecedented time. Stuck at home with no access to gyms, fitness studios, or health facilities (like massage, spas, etc.) Staying active and healthy can be a real challenge, especially if you have limited access to space and equipment in your home. It may also be difficult to find the same level of motivation when binge-watching Netflix seems so much more appealing. I get it, I’m there with you. If you can’t seem to find the willpower to turn the TV off, then try incorporating some activity into your TV time instead! Here’s a few tips for ways to up the activity level with limited space. Grab your yoga mat, blanket, or spot on the carpet, put on your favorite binge-worthy show, and get moving!  


This is hands-down the most important thing to be doing right now. Being stuck inside will naturally lend itself to more sitting time. You can only do some many laps around your home before finding yourself back on the couch. Make sure you are taking down-time to work through the range of motion of your muscles and joints. Work through all the major muscle groups, with particular focus on the hips, lower back, and neck and upper back as these areas are greatly affected by prolonged sitting. Simply sitting on the ground with your legs out straight will stretch your hamstrings and hips. Lying flat on your back and pulling your knees gently toward you will release tension in the low back. It’s always best to work with a health professional to find a stretching routine that is suited to your needs, but any light movement that gets you off the couch and working your joints and muscles in different ways will be beneficial. 

For some ideas, check out Dr. Dan’s library of stretching videos here.

Core Work:  

A strong core is essential for good posture, mobility, and to protect your low back. Core exercises don’t require a lot of space. Things like crunches and leg lifts target the core well, but can be difficult if you have any back issues or simply don’t have the strength to execute them correctly. Holding a plank is one of the simplest (simple, but not easy!) ways to work the entire core with minimal strain on the back or joints. Challenge yourself to hold a plank for as long as you can in between episodes. You can add variety by including hip dips or different variations with your hands. A few minutes focused on the core can do wonders for your overall health and stamina! 

Feel the Burn:  

Working all the muscles of the body does not require a full gym. Push-ups are one of the best exercises you can do to work all the muscles in the upper body and core. Modify as needed until you build up the strength to do full push-ups. Squats are a great lower body exercise that will target the legs and glutes. Stepping up on a box or chair is another great option to target those muscles.  

Break a Sweat:  

You don’t need to do long-distance cardio to get the heart pumping and get a good sweat going. Short bursts of activities like mountain climbers, squat jumps, jumping jacks, or kicks/punches will help kick up the intensity level of your workout and increase your heart rate. You can do this at the beginning as a warmup or incorporate throughout your workout to alternate high intensity with lower intensity focused on strength. For example, 30 seconds of jumping jacks followed by a 30 seconds of squats 


There are so many variations of exercises that can easily be incorporated into a small space, short time period, with no equipment. It’s not about becoming an elite athlete. It’s about using your body the way it is designed. Working through different motions, body weight exercises, and stretches will keep your body functioning and help improve your overall health! Check out our TV-Training Circuit below to get started! 

Need a little extra help getting started or  extra guidance and accountability along the way? Reach out about working with our Salutogenic Specialist to help you reach your goals!   

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