Keeping Active in Smoky Conditions

“Running or…” by lgh75 is licensed with CC BY-NC-ND 2.0. To view a copy of this license, visit https://creativecommons.org/licenses/by-nc-nd/2.0/

With air quality results worsening by the day in Montana and the Northwest, it can be difficult to find ways to stay fit amid the smoke. High aerobic activity in these conditions can set you back a few days, waiting for your lungs to recover from smoke inhalation. Those suffering from asthma also face an even greater risk just staying outside for too long. However, staying fit during difficult times isn’t something foreign to us in this day and age. Throughout different stages of quarantine, at-home workouts became a new hit for those struggling with the boredom of staying in closed quarters. Hopefully, we can revisit some of those activities in the upcoming weeks to come. Here is a list of some of the exercises I was able to do at home, without the use of any gym equipment:

A spreadsheet of home exercises with no gym equipment required.

Staying active and healthy can be difficult enough, gaining the motivation to get into a pattern. By doing exercises similar to these each week, you can get yourself into a set schedule. The biggest hurdle is getting into that rhythm. However, you can make it much easier by inviting friends and family to participate with you. Working out as a group can push individuals beyond their limits and encourages a healthy lifestyle.

Becoming Wildfire Smoke Ready

It is important to note that missing a day or two is not going to put you out of your game. Rest days are just as critical as those we use to work out. By allowing your muscles time to recuperate, you can have more energy and strength available to you for the next day. Intense workouts are meant to be used only a few times a week, so when the smoke lets up, running outside for 15 to 30 minutes is a good practice for the days you are not working your upper or lower body.

Staying active can bring a great rush to your day. Even given just a little time each morning or evening, it can improve mental health and of course physical health too. Make sure to keep up with plenty of protein and carbohydrates to replenish the fuel you are using. Happy exercising!

Workout Techniques:

Squat Jumps:

Workout Technique: Squat Jump by Les Mills

Flutter Kicks:

Each rep = every time the same leg comes up (two kicks)

Ab Exercise: Flutter Kicks by Leanne Conroy

Leg Raises:

Lying Leg Raises by LivestrongWoman

Bicycle Kicks:

Each rep = once pushing left leg away and once pushing right leg away (2 beats)

Abdominal Bicycle Kicks (Elbows to knees) by The Musician Fitness Trainer

V-Sits:

How to Strengthen Core Muscles with Pike Exercises by livestrong.com

Lunge Jumps

Each rep = one on each leg

Alternating Lunge Jump by The Helm