Staying Active in the Wake of COVID-19

Social distancing, isolation measures or self-quarantine don’t have to curb your physical activity completely. 

Perhaps more than ever, we need to remember the power that exercise has to boost physical, mental and emotional health. Additionally, 20 to 30 minutes of daily exercise can help control weight and combat health conditions and diseases. 

A World of Resources Online

Don’t know where to start or need help getting things going? A simple search online can bring a world of workouts to your fingertips. 

Many popular workout apps are making their services free or offering free trials. YouTube and Facebook are full of videos with fresh ideas and instructors who will motivate you to get your blood pumping and endorphins flowing.   

And don’t forget about the gym. While fitness facilities across the country are closing their doors, many are doing their best to assist you in staying active and healthy. Check their webpages and social media accounts to see what’s available. Many may have already emailed programs and ideas to their clients.

If you’re distancing yourself from other people and technology, there are tried-and-true options. You might get the family involved by taking walks together, visiting a local park or walking trail (be sure to check parks closures), or taking a bike ride. 

A Simple Home Workout Plan

Here are some suggestions for starting a body weight-resistance routine:

Beginners

For the following exercises, try one or two sets of five to 10 reps:        

• Go from sitting in a chair to standing
• Counter or wall push-ups
• Bridges
• Diaphragmatic breathing

Intermediate Exercisers

Try two to three sets of 10 to 20 reps:

• Lunges
• Tricep dips from a sturdy chair
• Mountain climbers
• Floor push-ups

Advanced

Ready for something harder? Try five sets of 10 reps with a 1-2 minute break in between:

• Squat jumps
• Plyo push-ups
• Bicycle crunches
• Scissor lunges 

Time to Get Started

Whatever you choose, keep a routine. If you’re used to working out in the morning, stick with it. 

As always, contact your primary care provider if you’re starting an exercise program or pain is preventing you from safe exercise. 

Whether you’re trying to improve your physique, boost your cognitive function or relieve stress, staying active during these times doesn’t have to be hard. The only person stopping you is yourself.