How to build your own home gym using household items
Our exercise routines have to be more adaptable than ever. But this does not mean you can’t stay fit and healthy and meet your exercise goals
We’ve spent the last few months adapting the way we live, work and exercise.
Continued responsible behavior is essential while South Africa experiences a second wave of COVID-19 infections. Staying fit is one of the ways we can stay healthy during the pandemic. So, if you can exercise, you can prioritise your good health, and you don’t have to stop moving.
Stay fit safely, in-person or online
Team Vitality now partners with Strava, the global digital community for cyclists and runners, with over 73 million athletes on the platform. This partnership allows you to connect, compete and get rewarded with Strava and Team Vitality by joining our Team Vitality Running and Team Vitality Cycling communities on Strava for free.
Vitality members can earn up to 100 Vitality points for completing speed workouts on Strava.
Watch the videos below to find out how.
Download Strava and link to Vitality
Join the Team Vitality communities on Strava
Earn Vitality points on Strava
You will have wider access to safe running and cycling opportunities, and enjoy a sense of community. Join here.
Take your fitness online from the safety of your home
Vitality launched the Vitality Home-Workout Channel in 2020, and to date, more than five million online Vitality points have been logged by our members! The channel has a daily schedule of free HIIT (high-intensity interval training) workouts, yoga, fitness challenges, and more, for the whole family.
There are over 40 sessions to choose from each week. You also get access to exceptional coaches, an amazing community of likeminded individuals, incredible events, and so much more. Vitality members must log in to earn up to 50 Vitality points for workouts of 30 minutes or more.
The Virtual Vitality Run Series also kicks off soon in a new virtual format that anyone can complete in the comfort and safety of their homes. You can earn up to 300 fitness points for the 5km or 10km run or walk.
Enter now!
Spartan Harriers Fingrove Challenge: 6 and 7 February 2021
Century City Express: 27 and 28 February 2021
Durbanville Virtual Challenge: 21 and 22 March 2021
JEFF x Vitality
By now, Vitality members are familiar with Johno Meintjes and his awesome family who have kept us active with a host of exciting online pop-up workouts in 2020.
We’re happy to announce that Johno's e-Fitness Faculty (JEFF) is joining the Vitality partner network, giving you more ways to earn Vitality points for completing online workouts. Get 50 Vitality points for completing an online workout through the JEFF web app. Vitality members get a 25% discount on subscriptions.
If you want to go back to the gym, remember, it's safety first
Gyms have strict safety and hygiene protocols in place should you want to visit one. Remember, keep yourself and others safe by:
- Wearing a face mask
- Maintaining a safe physical distance of 1.5m or more
- Washing and sanitising your hands regularly.
If you can’t or still not yet comfortable to return to the gym, you can still earn 50 Vitality points a day for online workouts to a maximum of 1 200 Vitality points a month and we'll continue topping up your gym workouts until 31 March 2021. To access the online workouts, you will need to:
- Download the Virgin Active app or visit virginactive.coach and log in with your MyVirginActive credentials.
OR
- Visit www.planetfitness.co.za to register.
If you are over 60 years old or living with a chronic condition, speak to your doctor about where and how to exercise safely to minimise your exposure to COVID-19.
How to keep your routine going
Discovery Vitality biokineticist, Mari Leach says “It is best to get an exercise session done first thing in the morning. That way, you can prioritise the rest of your day. This can also give you structure in a work-from-home environment.”
“Technology is a great way to boost your exercise routine at home. It’s no surprise that wearable tech has claimed a top-three spot on the American College of Sports Medicine’s list of global fitness trends for the past few years. Wearable technology gives you greater flexibility and control over your health and fitness goals,” says Leach.
Vitality members can earn 100 Vitality points, equivalent to a gym visit, by walking 10 000 steps. Also, members can earn up to 300 Vitality points for 30 minutes of running or aerobic exercise – such as lunges, skipping or burpees – when they track this using a heart rate monitor.
Other simple ways to achieve your fitness goals
“There are many home-based exercise programmes that don’t require equipment. And there are amazing fitness apps and online resources that will help you achieve your physical activity goals,” says Leach.
Vitality Health members can activate the Device Booster benefit and get up to 75% cash back on a qualifying Fitbit, Garmin, Huawei, Polar, Samsung or Suunto heart rate fitness device. Buy your heart rate fitness device online from Sportsmans Warehouse or Totalsports, Vitality’s HealthyGear partners. Members can also activate Vitality Active Rewards with Apple Watch benefit and fund an Apple Watch in full by achieving monthly Vitality Active Rewards exercise goals for 24 months.
And if you feel sick…
“It’s best to stop exercising if you’re sick, and follow your doctors’ advice on when you can start again,” says Leach.
All medical information found on this website including content, graphics and images, is for educational and informational purposes only. Discovery Health publishes this content to help protect and empower all South Africans by promoting a better understanding of COVID-19.