Can’t Work Out? Work In.

According to Mayo Clinic, there are seven benefits to regular physical activity.

1. Exercise controls weight
2. Exercise combats health conditions and diseases
3. Exercise improves mood
4. Exercise boosts energy
5. Exercise promotes better sleep
6. Exercise puts the spark back in your sex life
7. Exercise is fun and doesn’t have to break social distancing guidelines

We understand that keeping up with health and wellness goals is more challenging these days. The good news is that with NCHFit @ Home, you have a virtual exercise program you can follow any time, anywhere. An enhancement to NCH Wellness Center’s current online, virtual classes, NCHFit @ Home is individually customized to help you reach your fitness goals.

NCHFit @ Home includes:

• A virtual fitness assessment with a personal trainer
• Two virtual personal training sessions
• Weekly online support for eight weeks
• Weekly nutrition article/tips
• Access to virtual group exercise classes led by NCH Wellness Center instructors
• A virtual fitness reassessment

Note: Some components of NCHFit @ Home will be accessed through Zoom (free to download), so participants must have a device with a video camera and internet access. Group fitness classes will be on Facebook.

When NCH Wellness Center reopens, you will also have access to:

• One trial Pilates reformer session
• One trial aqua arthritis class
• Two months of access to nutrition, fitness and pain management lectures

NCHFit @ Home pricing:

• $50 each for individual Wellness Center members and NCH employees
• $60 for non-members
• $45 each when two or more people of any group join together

Our goal is to help everyone stay healthy during this time. If you have a friend or family member who would also benefit from NCHFit @ Home, please refer them to our program for the discounted rate.

To begin your NCHFit @ Home program, or to refer others, email lchecchin@nch.org.

Along with NCHFIT @ Home, we’re currently offering free, virtual group fitness classes on NCH Wellness Center’s Facebook page.

To get you started on your own, here are a few basic exercises to try.

Plank

• Position your body as you would for a push-up, keeping your hands directly under your shoulders
• Point your toes to the ground and flex your glutes
• Look at a spot about a foot above your hands
• Hold this position for 15 seconds and repeat five times

Mountain climbers

• Get into the same starting position as the plank
• Bring your right knee towards your chest
• Return to your starting position
• Bring your left knee towards your chest
• Do this for 30 seconds and repeat five times

Squats

• Stand with your feet shoulder-width apart and your chest out
• Hold your hands straight out in front of you
• Bend your knees like you’re about to sit down, but arch your back as you do so
• Lower yourself until your thighs are parallel to the ground
• Press your weight into your heels and stand back up
• Repeat this five times

Side lunges

• Stand, feet and knees together
• Facing forward, take a large step to the right with just your right leg
• Lunge towards the floor, but don’t let your knee go past your toes, keeping your left leg as straight as possible
• Return to having your feet and knees together
• Lunge the same way with your left leg
• Repeat this five times for each leg

Bicycle crunches

• Lie on your back, flat against the floor
• Put your hands behind your head
• Pull your knees to your chest and lift your shoulders off the floor
• Straighten your right leg out, bringing your right elbow to your left knee
• Bring your right leg to your chest, straighten your left leg, bring your left elbow to your right knee
• Repeat this five times

Glute kickbacks

• Kneel with your arms out in front of you, shoulder-width apart
• Lift your right leg up until it’s parallel to the floor with your soles facing up
• Tighten your glutes for a few seconds
• Return to your starting position
• Do the same motion with your left leg
• Repeat five times for each leg

Be sure to follow NCH Wellness Center on Facebook for new routines and exercises.