Gyms and fitness centers across the U.S. are closed amidst the coronavirus outbreak, but there are many exercises that can be done at home to help people who are sheltering and maintain their fitness goals. Some gyms are even offering free live-streaming classes.

Exercise is an excellent way to combat anxiety and stress, and maintain good mental and physical health, including a strong immune system. Kyle Grondin, a personal trainer and coach at Colossus Fitness in Canada, recommends body-weight exercises that focus on primal movements such as pushing, pulling, hinging, squatting and carrying. Exercises that can be done at home include squats, lunges, glute bridges, “supermans,” push-ups, planks and fireman’s-carrying heavy objects.

“You can use a water jug, water bottles,” Grondin says. “I have a number of clients getting creative doing overhead presses, rows, and deadlifts with random things they can find around the house. Going out for walks is super underrated — as long as you maintain your social distance. Not only will it be great on your cardiovascular system but also for your mental sanity during these tough times.”

Grondin says now is the time to focus on your health and body more than ever, and not to give up. He suggests creating a positive atmosphere in your home with motivational quotes and photos.

“Remember, your goals don’t stop just because the world is slowing down. Use this time to focus on yourself,” he says. “Your immune system will be functioning fully with exercise. Having a healthy and proper functioning immune system could not be more important at this moment.”

For people who need that extra push or enjoy fitness classes, many gyms are offering live streaming classes and options that many places offer. Colossus Fitness offers online help and coaching that to fit people’s schedules and needs, regardless of where they live.

“Everyone is holding virtual classes these days,” Grondin says. “Head to the Instagram page of most trainers and look for links to their live videos, YouTube videos or website.”

Free live-streaming are available at the following:

Live Workout Sessions: Backstage.com

Fly Girl Dance: Facebook.com/groups/flygirldance

Planet Fitness: Facebook.com/planetfitness/

YMCA: YouTube.com/channel/UCOGt_IpceP_xQhhCMCrut_A

Bar Method: Barmethod.com/bar-online/

Live Pilates: Pilatestogo.live/

Live Yoga: Youtube.com/user/yogawithadriene

For more information on Colussus Fitness visit Colossusfitness.com

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