Elisha Nochomovitz has a can-do spirit that let him make the most of his situation in these trying times. The 32-year-old laid-off restaurant worker in France was crushed when the nationwide lockdown meant he couldn't run the March 15 Barcelona marathon or the April 5 Paris marathon - both of which he had signed up for. So he ran a marathon in 6 hours and 48 minutes on his 23-foot by 3-foot balcony! (To see the run, Google "Elisha Nochomovitz video.")
We're not suggesting you try that, but if your gym is closed and you're missing your strength and flexibility workout or you're a committed walker, let Elisha inspire you to try some of the many free resources that can power an at-home workout. If you keep up your exercise routine - but don't increase it by more than 10% (more than that compromises your immune system) - the rewards are less stress and a younger RealAge.
FIND FITNESS EQUIPMENT HIDING IN PLAIN SIGHT
The Couch: Go from couch potato to couch planker. Place your hands on the couch edge, under your shoulders and extend your body straight out, perpendicular to the couch. Bend your elbows to bring your chest close to the couch, keeping your body in a straight line from head to heel. Hold it. You'll strengthen your core - that fights belly fat, improves balance and helps prevent lower-back pain.
After your plank, try a triceps dip. Sit on the floor with your back against the front of the couch. Place your hands behind you on the edge of couch, hands spaced shoulder-width apart. With your legs straight out in front of you, push through your hands to straighten your arms, lift your butt off of the floor, and form a straight line with your body. Pause, then lower; repeat.
Take the stairs: The benefits to cardio, balance and muscle-building that come from stair climbing are well known, but you don't have to hike from street level to the 20th floor of your apartment building. A study in Applied Physiology, Nutrition and Metabolism found that you can go stair snacking! Break up the routine into 3- to 12-minute sessions while you vigorously climb three flights of stairs. Do it three times a day with a one to four hours of rest in between. That does more to improve blood sugar control than working out continually and builds strength and endurance. The researchers found that it upped cycling power by 12%.
The sink: Want to jog or walk at home to get in your 10,000 steps daily but don't have a treadmill? Check out the clever way to use liquid soap and a dash of water to turn the kitchen floor into a glide path. On YouTube, search for "This Gujarat man just invented the cheapest treadmill."
ONLINE RESOURCES
Live-streaming routines and virtual gyms give you access to the best trainers for free.
Videos: DoctorOz.com offers full-length videos of yoga, choreography, jazzercise, low-impact cardio and walk-at-home routines. Search for "5 Free Indoor Exercises That Will Help You Get Out of Your Head." Also available: "Dr. Oz's 7-Minute Morning Workout" and "20 Minutes to a Better Body."
YouTube Channels: You can search for almost any phrase - we tried "exercise with balls" (and we didn't mean that in a macho way) and found lots of good routines with physioballs. "Flabby arms" works too, as does "flat belly." So poke around. But to get you started, check out "Quick At Home Workout," "20 Min Full Body Workout: At Home & Equipment Free" and "Walk Off Fat Fast - a 20 Minute Fat Burning Workout."
Orangetheory Fitness: They offer daily 30-minute videos of routines on Instagram.
Planet Fitness: They're hosting live "Home Work-Ins" at 7 p.m. EST on Planet Fitness's Facebook page. Can't catch it live? It will be posted on their YouTube channel later.
305 Fitness: This dance-cardio party is offering free cardio dance live streams twice a day on YouTube at noon and 6 p.m. EST.
There's got to be something here you'll love!
Distributed by King Features Syndicate, Inc.
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