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: Upper Peninsula Helps Makes Michigan's School Sports Story Unique
By
Geoff Kimmerly
MHSAA.com senior editor
May 27, 2025
From the parking lot of the MHSAA office in East Lansing, it’s a shorter drive to Kentucky than to Crystal Falls Forest Park High School on the far western border of the Upper Peninsula.
That little fun fact illustrates just a bit of what makes Michigan – made up of two large peninsulas surrounded by four of the world’s largest freshwater lakes and connected by one of its longest bridges – a fascinating place to live and serve as a statewide athletic association.
It also provides a little bit of context in explaining how Upper Peninsula athletics have occupied their own unique space both literally and figuratively in that statewide landscape dating back to well before the creation of the MHSAA in December 1924.
With time and technology, the world indeed has become smaller – and Michigan with it. And over the MHSAA’s 100-year history – with help from achievements like the Mackinac Bridge – the Upper and Lower Peninsulas have come to a place of competing together in most sports, during most of the same seasons, but still with some exceptions to accommodate notable differences that remain.
Consider first these two:
• There are 53 MHSAA-member high schools in the Upper Peninsula, located across roughly 16,000 square miles of land. That’s compared to 701 Lower Peninsula member high schools spread over about 40,000 square miles.
• There is only one high school with more than 1,000 students in the Upper Peninsula – Marquette, with an enrollment of 1,021 this school year to rank as the state’s 127th-largest overall. Escanaba, Sault Ste. Marie and Kingsford are the only other high schools with at least 500 students.
With those comparisons as conversation starters, it’s easy to understand how schools above the Bridge face increased travel time, distance and expenses compared to most of their downstate friends – during both the regular season and MHSAA postseason – and not to mention frequently shorter fall and spring outdoor sport seasons because of winters that start sooner and end later.
To make competition as equitable and worthwhile as possible amid those challenges, the MHSAA has settled on a mix of statewide and U.P.-only championships – and with the Upper Peninsula taking the lead on devising its championship schedules.
This week alone will see Boys Tennis, Girls & Boys Golf and Girls & Boys Track & Field Finals competed in U.P.-only divisions. Upper Peninsula girls tennis, girls and boys cross country, and girls and boys swimming & diving programs also operate their postseason tournaments separately from the Lower Peninsula.
Among other sports, boys basketball played separate tournaments by peninsula from 1932-47, wrestling was contended in separate tournaments from 1967-87, girls volleyball was separate from its first season of 1975-76 until unifying in 1999-2000, and girls gymnastics also was separated by peninsula from 1972-73 until unification in 2003-04.
The Upper Peninsula’s voice in these matters goes back to the MHSAA’s predecessor organizations – beginning in 1904 when Ironwood’s first superintendent Luther L. Wright served on the Michigan State Teacher’s Association’s Committee on High School Athletics. Howard S. Doolittle – formerly representing Saginaw Eastern before becoming principal of Calumet High School – played a major role in bringing Upper Peninsula schools (and the then-Upper Peninsula Association) into the fold with the Lower Peninsula schools under the MHSAA’s predecessor Michigan Interscholastic Athletic Association.
With the creation of the MHSAA and its Representative Council in 1924 came an elected member representing the Upper Peninsula – Escanaba superintendent R.E. Cheney during that first school year. A second representative was added a short time later so both the largest and smallest schools from that region had a vote. Gwinn’s Leo P. McDonald (1930-52) and Escanaba’s Dan Flynn (1988-2010) are among 11 Council members who have served at least 20 years, and as recently as 2014 the Council president hailed from just south of Lake Superior’s shores as Negaunee superintendent Jim Derocher finished his final term. Kingsford’s Chris Hartman and Calumet’s Sean Jacques currently serve as the U.P. reps.
The Upper Peninsula Association ceased when the MHSAA was created, but in 1933 the Council authorized the formation of the Upper Peninsula Athletic Committee, which from the start has taken a leading role in organizing the U.P.-only championships and continues as well to serve as an advisory board providing U.P. input on statewide topics of the day. Among its most memorable actions, the U.P. Athletic Committee played a large role in Upper Peninsula schools’ return to a statewide boys basketball tournament after 15 seasons of separation.
The most recent U.P. Athletic Committee meeting occurred April 24 and included members Hartman, Jacques, Mike Berutti (West Iron County), Vince Gross (Paradise Whitefish Township), Jack Kumpula (Lake Linden-Hubbell), Sam Larson (Menominee) and Paul Jacobson (Negaunee) along with Jim Bobula (Ontonagon), Don Gustafson (St. Ignace) and Dale Hongisto (Gladstone) in advisory roles.
They recommended and/or confirmed tournament sites for this spring’s Upper Peninsula Regional and Finals championships, some 2025-26 U.P. Finals and hosts for the U.P.’s Districts, Regionals and Quarterfinals in both girls volleyball this fall and girls and boys basketball for next winter. Committee members also discussed coaches education opportunities for this fall and the possibility of further U.P. involvement in future L.P.-only tournaments, among other topics.
Previous "Century of School Sports" Spotlights
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