April “Tips From Tats” – Staying Active Anytime, Anywhere

Staying active and healthy can be done anytime, anywhere. Here are some fun and effective ideas! Remember to modify for your own body and fitness level.



CrossFit is a great way to get a full body workout in. Download this attachment of 75 Workouts Of the Day (WODs) you can do that only require your own body weight, and a jump rope. Mahalo to CrossFit Waipio for sharing!


Stretching and Breathing

Get some stretching in while you’re at your desk with these “deskercises” you can do in your chair. Pull out a yoga mat if you have one, or simply lay out a towel and stretch it out, focusing on your breathing as well. Click here for some easy breathing techniques to try. Even a few minutes a day of focused stretching and breathing can make a difference.



When the time is right for you, throw on your sneakers and head outside for some fresh air and sunlight. Even a brisk 30-minute walk around your neighborhood can yield fantastic results, and is a great mood-booster when we’re feeling restless at home. Try mixing it up with some higher intensity intervals worked in. Every 100-200 meters (pick any marker like a street sign or telephone pole) and stop and do 10 air squats. Walk or run the next distance and stop and do 10 walking lunges. You are limited to your own imagination, other ideas are arm circles, pushups or sit ups can work too if you are near a grassy area!



Put on your favorite music and have a dance party! Not only is this fun, but you’ll break a sweat without even noticing you’re exercising! Try this Zumba choreography to the song Dance Monkey by Tones And I:

Friend Challenges

Get your friends involved and invite them to a challenge to stay motivated and hold each other accountable. From push up and pull up challenges, to running challenges, you can get creative and have fun with your friends at the same time!


Free Online Resources

The internet is full of free resources that can get you moving and grooving. YouTube has a variety of videos, like this 30 Days of Yoga series, and many gyms are offering free workouts that you can do right in your living room, like these “Home Work-Ins” from Planet Fitness, streamed live every day on their Facebook page:

The Nike Training Club app is available for free right now, with free workouts for all fitness levels including bodyweight-only sessions, yoga classes, targeted training programs, and full-equipment home workouts.

Consult your physician or health care professional before starting any fitness program to determine what is right for your needs.