Adjust Your Workout When Gym Isn't Option
April 6, 2020
Henry Ford Health System
Feeling at a loss about not being able to stick to your normal workout routine? You’re not alone.
Social distancing during the COVID-19 outbreak has resulted in people all over the world having to adjust their schedules to accommodate working from home, schooling and caring for kids, and finding ways to maintain as much of a “normal” schedule as possible.
As a result, many people are struggling to figure out how to get a good workout in without the help of gym equipment or a personal trainer.
“Anxiety over the current situation can add to a lack of motivation to work out,” says Brianna Gauna, an athletic trainer for Henry Ford Health System. “But just remember how beneficial it is to move your body, even if it is just around the house.”
How a Routine Change Affects Your Body
If you are used to working out every day or going hard at the gym on a regular basis, a short rest period from your routine might have its advantages.
“Taking time to rest can actually be a really good thing because it allows your body to recover,” says Gauna. “You might even start to see more muscle tone set in as you give your body a break.”
On the other hand, if you usually work out a few times throughout the week and suddenly stop, the results may cause negative effects. You may experience:
- Increased resting heart rate
- Less energy
- Change in mood or emotions
- Loss of sleep
How to Work Out at Home
Being stuck at home is not an excuse to skip a daily workout. Everyone works out a little differently, and there are plenty of options for you to stay active and try out new forms of exercise.
“Whether you are used to strength training or cardio, think about what your fitness goals are and choose activities based on what you’d like to achieve,” says Gauna.
Here are some ideas to keep you and your family active:
1. Yoga. Practicing yoga requires a great deal of muscle strength and balance. It is best for a full body workout. Look to YouTube or free apps on your phone for beginner workout videos that you can follow along.
2. HIIT workouts. These workouts are best for getting your heart pumping and increasing your stamina. Try choosing four exercises from the following list. (Search YouTube or Google for examples if you are not sure what each of these entails.) Do one exercise at a time for 30 seconds and then give yourself 20 seconds of rest before moving on to the next exercise. After you get through one rotation of those exercises, repeat three more times.
- Squats
- Push-ups
- Lunges
- Burpees
- Mountain climbers
- Glute bridges
3. Running or walking. Many apps allow you to track your run on a map, so you can plan out your route in your own neighborhood. This allows you to adjust how far you run or how much time you have for a run. A brisk walk through the neighborhood also works.
4. Biking. Biking is a great low-impact workout that works to engage and tone leg muscles. (Remember to wear a helmet!)
5. Team sports. If you are looking for something to engage you and your family, team sports are the way to go. Kick a soccer ball around, try to race through an obstacle course while dribbling a basketball or take turns throwing a football. If you don’t have the equipment, try playing keep-away with a stuffed animal or set up a relay race.
Exercise by Age and Fitness Level
The younger you are, chances are you have a faster metabolism. If you can’t get to a gym, think about how active you usually are and gauge the length of your workout from there.
If you are using this time to get started on your fitness journey, use these recommendations as a starting point:
Ages 7-17: 1-2 hours. Athletes that are used to going to weekly practices may find that two-hour workouts are more suitable.
Ages 18-30: About an hour. Look for times throughout the day that you can squeeze in workouts. Maybe you do yoga in the morning, a HIIT workout in the afternoon and a walk after dinner.
Ages 31-49: About a half hour. If you have children or a pet, you may find that you are already spending more time being active than this!
Ages 50 and up: At least 10-15 minutes. Gauge this based on your own abilities. You may live a more active lifestyle that allows you to be very active throughout the day. If you find yourself struggling to meet this mark, consider a walk during the day or stretches in the morning.
Once you get a regular fitness routine in place, work your way up to longer or more intense workouts to keep yourself challenged.
Making Your Own Equipment
If you have a treadmill, stationary bike or elliptical machine at home, now is the time to clear off the laundry it may have been collecting. If you don’t have access to weights or other gym equipment, though, that doesn’t mean you have to miss out on a quality workout. Look for things around your house that you can use in their place – get creative!
- Bags of beans, rice or pet food as added weight for squats or lunges
- Old books/textbooks as dumbbells
- A chair for triceps dips, calf raises or for stability during yoga
- Stairs to run sprints or to help you stretch out leg muscles
When your day-to-day routine is shaken up, do what you can to create normalcy in your life. If you find you have more free time throughout the day, take that time to get moving – even if it’s running up and down the stairs or going for a walk around the block.
“Don’t worry about feeling silly for switching up your routine,” adds Gauna. “Whether that’s using a random object for added weight during a workout or trying to remember how to ride a bike again on your street, think about yourself and your fitness goals first. Don’t let thoughts of what other people think of you get in the way of you reaching your goals!”
Want to learn more? Henry Ford Health System sports medicine experts are treating the whole athlete, in a whole new way. From nutrition to neurology, and from injury prevention to treatment of sports-related conditions, they can give your athlete a unique game plan.
Visit henryford.com/sports or call (313) 972-4216 for an appointment within 24 business hours.
PHOTOS: (Clockwise from left) MHSAA Student Advisory Council members Abigail Pheiffer of Novi, Lydia Davenport of Ithaca and Trevin Phillips of Caro will be working to stay in shape while staying home these next many weeks.
Century of School Sports: Together, We are the MHSAA
By
Geoff Kimmerly
MHSAA.com senior editor
July 9, 2025
A primary mission of the MHSAA’s 100-year anniversary has been to connect today’s athletes, administrators, coaches, game officials and spectators with their roles in the ever-growing story of school sports in Michigan.
Indeed, together, we are the MHSAA.
Over the last 10 months and with today’s 44th and final installment, our “Century of School Sports” series also has sought to tell a deeper and more detailed story of how the MHSAA has arrived at this moment. As our work becomes new with the start of every school year, and with every family experiencing educational athletics for the first time, it’s a story that must always be updated, expanded and retold.
But at the heart of most organizations is a fundamental statement. So to close this celebration, we below break down what is literally the “About” of the MHSAA – as we prepare to build on these values in adding to our story again and again during the century to come.
The MHSAA is a private, not-for-profit corporation …
Although the MHSAA has built a thriving relationship with the Michigan Department of Education over the last many decades – and, in fact, the state superintendent or designee has a non-voting position on the Representative Council – the MHSAA also has maintained its autonomy since its start and even before, as a legislative takeover attempt of the former Michigan Interscholastic Athletic Association led to the MHSAA’s formation in December 1924.
The MHSAA was first incorporated in 1972 and is classified as a 501(c)(3) organization. In the most basic terms, as a non-profit corporation the MHSAA must reinvest all revenue it receives back into its mission of administering school sports. Put another way, whatever money the MHSAA makes must be spent to conduct its tournament events and the several other educational, leadership, etc., programs the MHSAA provides for students, coaches, officials and others who contribute to educational athletics.
… of voluntary membership …
Through their boards of education, member schools voluntarily join the MHSAA each and every year, vowing by formal school board resolution to abide by and enforce the MHSAA’s rules for educational athletics. Membership is optional; schools may conduct a complete program of interscholastic athletics and may participate against MHSAA member schools in regular-season competition without joining the MHSAA. But the great majority of high schools in Michigan approve that membership annually.
… by more than 1,500 public and private senior high schools and junior high/middle schools …
Over the last several years, the MHSAA has counted about 750 high schools and 800 junior high or middle schools, or elementary schools with 6th-grader participation, among its membership. For 2024-25, those totals were 754 high schools, 777 junior high/middle schools and 63 elementary schools with participating sixth graders.
… which exists to develop common rules for athletic eligibility and competition.
This drove the original formation of school sports associations across the nation going back to the late 1800s, including the Michigan State Teachers Association’s first inroad into athletic administration in 1895. The MHSAA Handbook, updated annually with rules and other changes voted upon by the Representative Council, is the rulebook for all MHSAA member schools – public and nonpublic – with rules for general topics like student eligibility but also specific to each sport to regulate scheduling and other intricacies.
No government funds or tax dollars support the MHSAA …
In maintaining that independence noted above, the MHSAA receives no funding from local, state or federal governments. The MHSAA’s income is derived primarily from ticket sales at postseason events, with smaller portions from sponsors and advertising, officials and coaches education registration fees – and again, with all money brought in by the MHSAA going back into those tournament events and programs to support students, athletic directors, coaches and officials.
… which was the first such association nationally to not accept membership dues or tournament entry fees from schools.
These have long been points of pride for the MHSAA; membership remains and has been completely free since the mid-1940s, after the end of World War II, and member schools may enter MHSAA Tournaments for free.
Member schools which enforce these rules are permitted to participate in MHSAA tournaments …
In adopting and upholding MHSAA rules as their own, school districts agree to promote a standard of competitive equity necessary to keep MHSAA Tournament events fair for all involved.
… which attract more than 1.4 million spectators each year.
Over the last 35 years, attendance at MHSAA Tournament events has reached at least 1.1 million spectators annually (not counting the COVID-affected 2019-20 and 2020-21 school years), with a high of 1.68 million during the 2005-06 school year. Attendance during the 2022-23 and 2023-24 school years began climbing again toward 1.5 million spectators, those last two years’ ticket totals ranking among the highest over the last 15.
School sports have a massive footprint in Michigan, which has a population just above 10 million residents. Sure, attendance figures likely count the same spectators several times – the same person might buy tickets for several rounds of several sports over the course of a school year – but a one-to-one comparison using athlete totals also is powerful.
Conservatively, Michigan has at least 160,000 high school athletes. Add in parents of those athletes, grandparents, other relatives with significant interest, and that’s a huge block – let’s say at least 5 percent of the state’s population have some current tie to the athletes playing at the local high school. That’s not even covering athletes at MHSAA junior highs and middle schools, coaches and athletic directors at all levels, and more than 8,000 game officials who make those contests possible. And our groups of athletes are rolling over at least every four years, meaning many tens of thousands more have had at least recent direct contact as participants in our programs.
The MHSAA always has provided opportunities to compete and win championships, but more importantly to learn life lessons gleaned from simply taking part in the process.
This work is important; its impact is significant. And just as our predecessors surely felt beginning this endeavor 100 years ago, we remain eager and enthused to play our part.
Previous "Century of School Sports" Spotlights
June 25: All-Time 'Parade of Champions' - Read
June 17: Top Performers Tell Us What High School Sports Mean to Them - Read
June 10: 'The Mitten' Becomes Sought-After Symbol of MHSAA Greatness - Read
June 3: MHSAA's Move to TV, Now Internet, 60 Years Old & Growing - Read
May 27: Upper Peninsula Helps Make Michigan's School Sports Story Unique - Read
May 20: From Nearly A to Z, Schools Repped by 221 Nicknames - Read
May 13: These Record-Setters were Nearly Impossible to Defeat - Read
May 6: 200+ Representatives Fill All-Time Council Roster - Read
April 29: MHSAA Programs Prioritize Health & Safety - Read
April 23: Patches Signify Registered Officials' Role in MHSAA Story - Read
April 16: Student Advisory Council Gives Voice to Athletes - Read
April 9: State's Storytellers Share Spring Memories - Read
April 2: Sharp Leadership Synonymous with MHSAA Success - Read
March 25: Athletic Directors Indispensable to Mission of School Sports - Read
March 18: 2025 Finals Begin Next Half-Century of Girls Hoops Championships - Read
March 11: Boys Basketball's Best 1st to Earn MHSAA Finals Titles - Read
March 5: Everything We Do Begins with Participation - Read
Feb. 25: Slogans & Logos Remain Unforgettable Parts of MHSAA History - Read
Feb. 19: MHSAA Tickets Continue to Provide Fan-Friendly Value - Read
Feb. 11: We Recognize Those Who Make Our Games Go - Read
Feb. 4: WISL Conference Continues to Inspire Aspiring Leaders - Read
Jan. 28: Michigan's National Impact Begins at NFHS' Start - Read
Jan. 21: Awards Celebrate Well-Rounded Educational Experience - Read
Jan. 14: Predecessors Laid Foundation for MHSAA's Formation - Read
Jan. 9: MHSAA Blazes Trail Into Cyberspace - Read
Dec. 31: State's Storytellers Share Winter Memories - Read
Dec. 17: MHSAA Over Time - Read
Dec. 10: On This Day, December 13, We Will Celebrate - Read
Dec. 3: MHSAA Work Guided by Representative Council - Read
Nov. 26: Finals Provide Future Pros Early Ford Field Glory - Read
Nov. 19: Connection at Heart of Coaches Advancement Program - Read
Nov. 12: Good Sports are Winners Then, Now & Always - Read
Nov. 5: MHSAA's Home Sweet Home - Read
Oct. 29: MHSAA Summits Draw Thousands to Promote Sportsmanship - Read
Oct. 23: Cross Country Finals Among MHSAA's Longest Running - Read
Oct. 15: State's Storytellers Share Fall Memories - Read
Oct. 8: Guided by 4 S's of Educational Athletics - Read
Oct. 1: Michigan Sends 10 to National Hall of Fame - Read
Sept. 25: MHSAA Record Books Filled with 1000s of Achievements - Read
Sept. 18: Why Does the MHSAA Have These Rules? - Read
Sept. 10: Special Medals, Patches to Commemorate Special Year - Read
Sept. 4: Fall to Finish with 50th Football Championships - Read
Aug. 28: Let the Celebration Begin - Read