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: All-Time 'Parade of Champions'
By
Geoff Kimmerly
MHSAA.com senior editor
June 25, 2025
As we do every June, we will complete 2024-25 this week by publishing our “Parade of Champions” – a listing of every team to win an MHSAA Finals championship trophy this school year.
Recognizing about 130 champions annually – give or take a few if there were shared titles along the way during that past fall, winter and spring – it’s always an impressive list. So we’re plenty stoked – maybe even 100 times more – to present as our second-to-last “Century of School Sports” feature a few findings from our work-in-progress all-time “Parade of Champions.”
Eventually, the data we’ve collected will be provided on the MHSAA website as a searchable data base – there’s more work to come, and I’ll explain some of that below. But for today, here are some of the first facts that jump off the pages from this massive collection.
Starting with the biggest: Since its first titles were awarded to finish the Winter 1924-25 season, the MHSAA has recognized 6,876 teams for winning Finals championships.
Five schools have won at least 100 Finals titles, and 17 schools have won 50 or more. Marquette leads the list with 295, followed by East Grand Rapids (145), Escanaba (134), Ann Arbor Pioneer (122) and Detroit Country Day (107).
For several reasons, it’s difficult to compare championship totals among Upper Peninsula and Lower Peninsula schools as apples to apples – chiefly, schools in both peninsulas compete against each other in postseason competition in only 16 of 28 MHSAA-sponsored sports, and a handful of those 16 have little or no representation from the U.P. despite being statewide tournaments.
That said, here’s a look at some expanded school Finals title rankings, but by peninsula, going deeper on Lower Peninsula schools ranked because the majority of Michigan’s high schools are below Mackinac Bridge:
Lower Peninsula: 1. East Grand Rapids (145), 2. Ann Arbor Pioneer (122), 3. Detroit Country Day (107), 4. Bloomfield Hills Cranbrook Kingswood 88, 5. Detroit Catholic Central (74), 6. Bloomfield Hills Brother Rice (69), 7. Grosse Pointe Woods University Liggett (64), 8. Jackson Lumen Christi (55), 9. Petoskey (46), 10. Traverse City Central (45).
11. Okemos (44), 12. Detroit St. Martin dePorres (41), 13. East Lansing (39), 14. Rockford (37), T-15. Ann Arbor Greenhills (35), T-15. Birmingham Seaholm (35), 17. Flint Powers Catholic (33), T-18. Bloomfield Hills Marian (32), T-18. Kalamazoo Central (32), 20. Grand Rapids Forest Hills Northern (31).
Upper Peninsula: 1. Marquette (295), 2. Escanaba (134), 3. Iron Mountain (78), 4. Menominee (66), 5. Ishpeming Westwood (65), T-6. Ishpeming (64), T-6. Pickford (64), T-8. Negaunee (50), T-8. Ontonagon (50), 10. Houghton (49).
A few more interesting notes:
• Note Detroit dePorres at No. 12 among Lower Peninsula schools; dePorres closed in 2005. Flint Northern ranks 21st among Lower Peninsula schools with 30 championships despite closing in 2013. The former Ypsilanti High School, which consolidated with Willow Run in 2013 to form Ypsilanti Community, also is high on the list with 24 titles.
• Larger schools generally play more sports, and hence have more opportunities to win Finals titles. But Lower Peninsula small schools fell just outside those listed above, including Battle Creek St. Philip and Fowler – both with 29 championships – and Flint Beecher, Kalamazoo Hackett Catholic Prep and Pewamo-Westphalia with 26 apiece.
• We don’t have an easy way – yet – to figure out which schools have won at least once in the most sports. But among the top five, East Grand Rapids and Marquette both have won titles in 18 sports, Country Day has won in 17, Ann Arbor Pioneer in 15 and Escanaba in 13. Pioneer’s 15 include boys gymnastics, which was sponsored by the MHSAA from 1925-31 and 1961-81.
• Detroit Catholic Central has the most championships among all-boys schools, among 11 sports. Bloomfield Hills Marian ranks highest among all-girls schools, with its titles covering seven sports.
As noted, this remains a work in progress, as we’re continuing to research several school closings, consolidations or other name changes over the last 100 years and how those might affect our championship totals. We also need to continue figuring in how to list championships won by cooperative programs and if those are credited to primary schools or as standalone programs.
In the meantime, we’ll continue to update the data with championships won each season, including in our new sports of girls field hockey and boys volleyball debuting in 2025-26. Once the data is fully edited and complete, we’ll add this substantial source to our growing collection of historical information available for all to enjoy.
Previous "Century of School Sports" Spotlights
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
PHOTOS These are all past MHSAA Finals champions, clockwise from top left: The 2016 Detroit Country Day girls tennis team, 2004 Marquette ice hockey team, 1978 Ann Arbor Pioneer girls cross country team, 1981 Escanaba football team and 2013 East Grand Rapids girls lacrosse team.