Top tips to keep your home workout injury-free and fun

He kupu āwhina kia kore koe e whara, kia ngahau anō ngā mahi korikori tinana i te kāinga
Picture of running shoes and weights on a mat.

With gyms and fitness centres closed under the highest alert levels, more people are working up a sweat from home. Here are some handy tips to do so safely.

Just because we're at home, doesn't mean we can't still get a few reps in and get the heart rate going. To help keep you keep up your fitness regime in your bubble, we've got seven tips to help you prevent injury as you stay in peak physique.

Our top tips to keep you smashing your home workout goals

1. Try not to hit the wall

Maybe your house is feeling a bit more cramped with the whānau around all the time. Maybe having all your flatmates working from home means space is at a premium. Whatever your set-up, having a dedicated space with lots of room for your workout will reduce the risk of injury. No one wants to literally hit the wall. Keep the space free from objects, other people and pets. Interestingly, there were 355 ACC claims related to dogs and cats in the first week of the lockdown last year, including injuries from tripping over them.

2. Dress for the occasion

Let’s face it, we’re spending more time in activewear these days than usual. It just means you can flow from couch to burpee seamlessly. For your workout, wear clothing that allows you to move freely and wear the right footwear. But don’t go too quickly from PlayStation to plank – read tip number three...

Woman does yoga at home

3. Now you really do have time for warm-up and cool-down

House-bound days can seem endless, but that means you may actually have time to focus on things that, if you’re honest, you sometimes skip in the gym. Like the warm-up and cool-down. Make sure you gently stretch those muscles before hitting play. It’s also a good time to work on some of those niggly little aches, pains and injuries that you wouldn’t normally focus on in a gym setting. This includes doing some mobility and stretching exercises to loosen any tight joints and muscles, and doing some exercises to help correct posture or muscle imbalances.

For more warm-up ideas, see our SportSmart website.

ACC SportSmart – Warm-up

4. Stay in the zone

Screen-time gone crazy lately? Distracted by the constant breaking news alerts? TikTok your new obsession? Your workout time is a chance not only for physical activity but some mental focus too. Get rid of distractions and totally focus on your body so you’re less likely to pick up an injury. This is equally important whether you’re new to exercising or a seasoned gym bunny.

Home gym equipment

5. Check yourself out

Doing an exercise correctly can prevent injury, so this is the perfect excuse to video yourself to see how you’re doing. Look for the right posture, position and movement – they all help prevent injuries. Plus, you can post the video on Instagram afterwards and help inspire others. If that’s not your thing, do your workout in front of a mirror to check out your form.

6. You’re not alone

Zoom calls aren’t just for corporate meeting bloopers. Bring the sights and sounds (but not the smells) of a group gym class into your home by doing a virtual workout with friends and whānau online. This is also a great chance to get the whole whānau involved in exercise. Just remember to tailor the exercises for each person taking part because tamariki have different abilities than adults.

7. Chill

Exercise is known to make people more productive, resilient and able to deal with stress – something we could all use these days. And rest days are an important part of exercising. They give your mind and body time to recover, making you fresh for your next workout. Try meditation or a gentle walk to help with your mental wellbeing as well as your physical condition.

The government’s COVID-19 website has some great information about mental health and wellbeing during this time.

Unite against COVID-19 – Looking after your mental wellbeing

Young woman stretches on her knees

More information

Although things are out of the ordinary right now, we’re still here, helping to prevent injuries and providing care and support if things go wrong.

We’re here to help under the alert levels. If you need support from a qualified exercise professional, check out the Register of Exercise Professionals for trainers who have online services ranging from high-intensity training to stretching and yoga.

Register of Exercise Professionals

There are also programmes for specific sports you can learn more about, like netball, football and rugby.