6 Fun Exercise Ideas you can do at Home to Boost your Mood – Telehealth Functional Medicine Serving California

6 Fun Exercise Ideas you can do at Home to Boost your Mood – Telehealth Functional Medicine Serving California

Although it’s considered “safe” to workout in a gym. Some of us still don’t feel comfortable exercising with groups of people. So, we’ve been coming up with fun exercise ideas we can do at home or in a less crowded setting.

A gym is actually not necessary to stay in shape and boost your mood at the same time. Take a look at this set of fun exercise ideas to reboot your passion for getting moving and staying in a good mood. Note that they’re in no particular order. Pick and choose as you please!

6 Fun Exercise Ideas

1. Surprise Exercise of the Day

Write down exercises on small pieces of paper. Make them exercises that vary in difficulty level. Try jumping jacks, crunches, calf raises and pushups (whatever is challenging, yet doable for you). Fold each paper and place them in a jar. Every day, reach into the jar and complete the exercise on the written on the piece of paper. 

Get creative with this. If you want to workout a different part of your body each day, for instance, consider color-coding the papers for exercise types (e.g. white for core, yellow for upper body, blue for cardio, etc.)

Category: strengthening, endurance 

Difficulty: easy to hard (depending on each individual exercise)

Time: 10 minutes or less

Tips: When you begin to improve in these exercises, do more repetitions, more sets or for a longer duration. Also, consider pulling several different exercises out to do at one time or a different one throughout the day. 

2. Different Morning Stretching Routine for Each Day of the Week

Grab a notebook and write down a stretching routine for each day of the week. Perhaps you’ll have a favorite day’s routine and will end up doing it on multiple days. That’s fine. Just make sure you use a plethora of different stretches and yoga postures. Your body and mind will undoubtedly thank you.

Category: stretching

Difficulty: easy

Time: 10 – 20 minutes

Tips: Consistency is key. Stretch daily for at least 2 weeks for notable results that will motivate you!

3. Train for the “Murph”

The Murph is a challenging CrossFit workout that requires participants to complete (for time) a 1-mile run, 100 pull-ups, 200 push-ups, 300 air/jump squats, and finally, another 1-mile run. Traditionally, the workout is supposed to be completed with a 20 lb vest on!

Remember, the heading is “train for the Murph,” not “go out and complete a Murph.” This workout is an extremely challenging endeavor that can take months of training to complete. But for those who enjoy a challenge, building your strength and endurance to complete this can be very rewarding! To start, consider modifying the challenge by completing it without the weighted vest. 

Category: strengthening, endurance 

Difficulty: hard 

Time: ~40 – 70 minutes

Tips: This is one of our fun exercise ideas that can really take some time to build up to. Make modifications as needed.

4. Try This HIIT Workout 

HIIT stands for high-intensity interval training. It’s a form of exercise that will keep your heart pumping and body moving with little rest. They’re usually shorter workouts that provide a full-body blast. 

Here’s a HIIT workout and one of our fun exercise ideas that’s easy to do at home and provides flexibility in terms of the variety of exercises.

The idea is to pick 4 exercises. They could be pushups, dips, jump squats, jumping lunges, planks, yoga postures, or any other movements that can be completed at home. Just choose 4.

You’ll be completing each of the 4 exercises consecutively for a minute each. After a minute of each, rest for 30 seconds and then do them again consecutively,  but for 50 seconds each. Then 40 seconds. The idea is to follow this pattern until you do them consecutively for 10 seconds each. Then you’re done.

Category: strengthening, endurance 

Difficulty: moderate to hard

Time: ~30 minutes

Tips: Pick easier exercises for moderate difficulty (e.g. calf raises, jogging in place, modified push-ups) and harder exercises for more difficulty (e.g. pull-ups, chest dips, planks, jump squats)

5. Online Yoga Classes 

Lately, many of us have been making good use of the myriad of online resources available to use whether it be education, shopping, or ordering food. Why not do the same and find more fun exercise ideas? Try a yoga class, for example.

You’ll discover that as with many other skills, the internet is an exceptional place to partake in and learn yoga

This type of exercise has the widest range of difficulty levels. You can choose anything from a 20-minute stretch-out to an hour-long power flow class. 

Category: stretching, strengthening, endurance 

Difficulty: easy to hard 

Time: 20 – 60 minutes 

Tips: As with stretching, yoga takes consistency to see lasting results in both body and mind. Aim to practice at least 3 times a week for best results. 

6. Walking 

Since the pandemic, more and more people are out walking. Walking can fun by changing it up. Many people make the mistake of walking the same route day after day. While it may be beneficial to keep track of how for and how fast you walk, it can become monotonous.

But it can be made more enjoyable by visiting new parks, walking with family or your dog, and changing how you walk. Power walking and uphill climbing can provide something more akin to a workout while walking slower than usual provides a mindful, relaxing experience. Plus, being outside has even more mood-boosting qualities.

Category: recovery, endurance

Difficulty: easy to moderate

Time: however long you wish!

Tips: Walking is great for the mind. To enhance its benefits on your mood, remain as present as possible. Try not to think about what you need to get done or thoughts that take you away from where you are right now. Instead, think about the characteristics of the surrounding trees, the beauty of nearby flowers or the color of Fall leaves. Do you hear any bird songs? What does the ground feel like under your feet? 

Keeping a steady routine with fun exercises can be a saving grace for your mood. Remember to begin at your current fitness level. If you’re just starting out, you may want to start with the morning stretching and pulling from your “surprise exercise of the day” jar. Then consider moving into daily yoga and perhaps eventually, training for the Murph. You’re limitless in what you can achieve and we’re here rooting for you!

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