With the state of the world this year, it is so important for us to find workouts that keep our body and mind strong!  No matter what comes our way we want to feel good, feel strong, and resilient.

Exercise is a great stress release.  Feeling great after working out is partially due to the endorphins released by physical exertion.  It’s also due to the sense of accomplishment and pride that comes from doing something that isn’t easy!

Here are 3 workouts that are bound to get you feeling great and smiling, too! The goal is to keep your body and mind strong.

Anything outside!

Go for a walk, jog, run, cycle, – just about anything outside will be beneficial to your mental health.  You’ll get a dose of essential  Vitamin D from the sun.  Additionally, the movement and freedom of open spaces plus a cool breeze on your face are so beneficial for our headspace. We should do this more often! Bring along family or friends and you have a strong reason to continue.

Grab a partner and try cycling or running (walk/jog) 2-5km first thing in the morning.  Then grab a coffee after and take a moment to relax before you start your day!  You’ll physically feel great and mentally feel refreshed.


A strength session at home or at the gym.

Strength training is a powerful tool that obviously improves your physical health and is great for your mental wellbeing!  When you complete 30-45  minutes of resistance training you will feel accomplished, fantastic and well, strong …guaranteed!

Are you training at home? Our Home Fitness Network workouts recommend bodyweight or anything you can hold, from water bottles or a backpack to dumbbells or kettlebells.  Whatever you can use to bring an extra 10% to your at-home workouts!

Ready for an easy at-home workout?  Holding water bottles (or hand weights) do 10 Repetitions of each exercise before moving on to the next. Rest at the end (lying leg raises) for 60 seconds and then repeat the workout 5 times.

  •  Squats
  • Walking Lunges
  • Bent over row
  • Push-Ups (don’t hold the bottles for these)
  • Bicep Curls
  • Tricep Dips (use some furniture)
  • Lying Leg raises (you can hold the water bottles with arms straight above your chest)


Yoga or Meditation (breathing exercises)

A moment of mindfulness will improve your day and strengthen your resolve. Yoga is a fabulous way to build a strong body and mind.  Slowing your breath and being present clears your mind and lowers your blood pressure.  There are many talented professional practitioners that you can follow in-personal and online.   Yoga is one of the most popular sessions both in our clubs and our online network.

If you are unable to make it to a yoga class or you’re not quite ready to try yoga then foam rolling, stretching, and conscious breathing at home will suffice. Daily stretching does more than increase your flexibility.  Read more, here!

Set out a mat in a quiet empty space in your room, find a nice comfy stretch, and relax into it for 30 seconds for each muscle. Your breathing is key here so rather than using a timer, focus on breathing in for a count of 4 and out for 4 as you lower into each muscle.

Repeat this breath cycle 5 – 8 times for each stretch. As you gain more control and are relaxed aim to increase the time of your breaths in and out to 5 and then 6 breaths

Now that you have some recommendations to keep your body and mind strong why not ask a friend to join you and get moving together?


About the Author:

Sam Merza leads a team of skilled Fitness Prodfessuonals developing industry-leading training, best practices, and new programs for Genesis Health and Fitness and Belgravia Group.




Guest Blogger

Guest Blogger

Many thanks to our guest blogger for their contribution to Living Healthy List.  Are you interested in submitting an article?  Send an email with your contact information, suggested topics and an example of your work to Support@livinghealthylist.com