Moderate exercise not only boosts physical resilience but also adds vitality to extended holidays. To avoid crowded gyms, many fitness enthusiasts opt for home workouts during the Spring Festival.
As home workouts gain popularity, beginners often have questions: How to choose a space? Should you invest in professional equipment? What about warm-ups and stretches? To address these concerns, we interviewed fitness expert Zhou Wenshan and Professor Wang Xueqiang, PhD supervisor in sports rehabilitation at Shanghai University of Sport.
"At home, both bedrooms and living rooms can serve as ideal workout spaces," Zhou Wenshan advises. If conditions permit, purchasing equipment like treadmills or dumbbells is recommended. Fitness enthusiasts with a solid foundation can use continuous intensity mode on treadmills, maintaining a speed of 7 km/h (high intensity) for about 40 minutes.Beginners can adopt an interval training approach, alternating between 7 km/h (high intensity) and 5 km/h (low intensity) for 3-minute intervals, totaling about 40 minutes.
Even without specialized equipment, home workouts can be diverse and effective.Zhou Wenshan explains that bodyweight exercises like push-ups, squats, lunges, and planks require no equipment. Additionally, household items like beds, sofas, chairs, and stairs can be utilized. "Consider creatively using small tools or everyday objects as fitness equipment—such as mineral water bottles, large water containers, or suitcases—to increase resistance while adding a fun twist to your workouts."
Fitness enthusiasts should progress gradually and exercise within their limits. Aim for 3 to 5 sessions per week, each lasting about 40 minutes. Stay hydrated and replenish energy and nutrients during workouts. For those living in high-rise apartments, Zhou reminds practitioners to avoid disturbing family members or neighbors during exercise.
To minimize injury risks, thorough warm-ups and stretches targeting key areas like thighs, shoulders, neck, and knee ligaments are crucial before and after workouts."For example, when stretching the thighs, try the 'wall-supported leg lift': stand naturally with your left hand against the wall, keep your right leg straight, and lift your left leg backward. Hold the stretch for 5 to 15 seconds before returning to the starting position. Alternate sides," Zhou Wenshan explains.
Older adults should be especially proactive in boosting their resistance and immunity through exercise. Wang Xueqiang recommends that seniors (aged 65+) engage in at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity weekly. He suggests home workouts like aerobics or Tai Chi for seniors; if space permits, brisk walking or stair climbing are also suitable.
For seniors with limited mobility, Wang recommends at least three days per week of balance-enhancing and fall-prevention exercises. "Walking backward is an excellent method to improve balance and coordination. When practicing backward walking, choose a spacious area, avoid excessive speed, and ideally have a friend or family member accompany you," he emphasized. Seniors unable to meet the recommended activity levels due to health conditions should exercise moderately within their capabilities and circumstances.