611 W. Union Street
Benson, AZ 85602
(520) 586-0800

LaFrontera
member support line
1-520-279-5737
M-F 5pm-8pm
24/7 weekends/holidays

AzCH Nurse Assist Line
1-866-495-6735

NAZCARE Warm Line
1-888-404-5530



SEABHS
611 W. Union Street
Benson, AZ 85602
(520) 586-0800

AzCH Nurse Assist Line
1-866-495-6735

NAZCARE Warm Line
1-888-404-5530


powered by centersite dot net
Wellness and Personal Development
Resources
Basic InformationLatest News
Stressed Out By the News? Here's Tips to Help CopeVision Problems? Here's a Guide to Which Specialist Is Right for YouFacebook Posts Big Drivers in Vaccine Resistance, Study FindsGym Closed? You Don't Need Exercise Equipment to Stay Fit, Study Shows'Pandemic Fatigue' Setting in? Here's How to Stay Safe and StrongGot Wanderlust? Travel Makes Folks Happier, Study ShowsTips for Making 2021 a Healthier YearHow to Sleep Better in 2021How to Make Your New Year's Resolutions StickAHA News: Here's to a Healthy 2021, With Resolutions From Heart DoctorsWhat Loneliness Looks Like in the BrainHow to Guard Against Home Heating HazardsAs Social Media Use Rises, So Does Belief in COVID MisinformationAHA News: Keep Your Holiday Drinking on the Moderate Side With This AdviceLoneliness Continues to Rise for Americans Under LockdownToo Much Social Media Time Could Raise Risk of DepressionWorking From Home Brings Its Own Health Perils: SurveyPets Are Helping Many Americans Get Through LockdownAHA News: The Best Foods for Brain HealthAre You Happy? Your Answer May Depend on Where You LiveBooze Robbing Many Americans of Their SleepJunk Food, Booze Often Star in America's Hit MoviesCoping With Lockdown Loneliness During the HolidaysMany Young Americans Lonely, Depressed During Pandemic: SurveyStay Home This Holiday, CDC and Medical Groups UrgeElection Outcome Hasn't Lowered Americans' Stress Levels: PollWith Cold Weather Forcing Patrons Inside, How Safe Are Restaurants?Are You Feeling 'Pandemic Fatigue'?What the Pandemic Did to WorkoutsBirth Control Pill Won't Raise Depression RiskAHA News: Despite the Pandemic, Keep Social Connections Strong This Holiday SeasonTips to Cope With Lockdown as Cold Weather ArrivesGreen Spaces Do a Heart GoodLiving Healthy Good for Your Heart, Even if You're on MedsWho Are The Loneliest Americans? The Answer May Surprise YouMultivitamins' 'Benefits' Are All in Your Head: StudyDid Your Candidate Lose the Election? Study Finds Depression May FollowThink 'Virtual' for Family Gatherings During the HolidaysNearly 1 in 5 Americans Follows 'Special' DietCoping With the Stress of This ElectionUpbeat Outlook Could Shield Your BrainTips for a Healthier Holiday SeasonGot Election Anxiety? Experts Have Coping TipsMost Americans Want to End Seasonal Time Changes: SurveyPandemic Putting Americans Under Great Mental Strain: PollAHA News: Your Pandemic Hobby Might Be Doing More Good Than You KnowHazardous Ingredients Make 'Smart Drug' Supplements a Not-So-Smart BuyAmericans Are Cutting Back on Sugary DrinksToo Much or Too Little Sleep Bad for Your BrainA Good Workout Could Boost Your Thinking for Up to 2 Hours
LinksBook Reviews
Related Topics

Smoking
Anger Management
Stress Reduction and Management

Gym Closed? You Don't Need Exercise Equipment to Stay Fit, Study Shows

HealthDay News
by Steven Reinberg
Updated: Jan 8th 2021

new article illustration

FRIDAY, Jan. 8, 2021 (HealthDay News) -- If the pandemic has shut down your gym, you can still stay or get fit with a simple home exercise plan, researchers say.

The Canadian study was modeled on a fitness plan known as "5BX," or Five Basic Exercises, which was originally developed in the 1950s for the Royal Canadian Air Force. The plan doesn't depend on special equipment and can be adjusted to individual fitness levels.

"A cruel twist of the pandemic is that, at the height of the lockdown, the public health response has largely removed one barrier to fitness but worsened another. Many people have time to spare, but closures and physical distancing provisions have limited access to facilities and equipment," said lead study author Martin Gibala, a professor of kinesiology at McMaster University, in Ontario.

"Gym closures in some places will likely exacerbate the struggle that a lot of people seem to face in keeping fit," he said in a university news release.

The exercises in the fitness plan included calisthenics such as running in place, modified burpees [a squat thrust with an additional stand between reps] and squat jumps. Participants performed these exercises interspersed with light active recovery periods.

The 11-minute routine, which included a brief warm-up, does not demand high levels of motivation or "all out" efforts, the researchers noted.

After six weeks of training, three times per week, cardiorespiratory fitness was higher among those who followed the program, compared with those who didn't, according to the report.

"Our findings have relevance for individuals seeking practical, time-efficient approaches to at least maintain their fitness. The obvious advantage is that a workout of this nature can be done practically anywhere, in a time-efficient manner and without the need for specialized equipment," Gibala said.

The report was published in a recent issue of the International Journal of Exercise Science.

More information

For more on exercise and health, head to the U.S. Centers for Disease Control and Prevention.

SOURCE: McMaster University, news release, Jan. 4, 2021