How to Stay Active During the Pandemic
If you try to use the word movement instead of the word exercise, it may help you stay active during the pandemic. You should start gradually if you've been inactive for a long time or you're trying new activities, and emphasize progress and consistency. It is important to keep physical distance from people outside your household in order to stay safe from contracting Covid-19. Regular physical activity is important for both our physical and mental well-being. Just because your gym is closed, doesn’t mean you can’t still attend a workout class.
If you are working from home, pace while on phone calls or use a standing desk to complete emails and other work on the computer. Consider getting a pair of hand weights and doing simple exercises while talking on the phone or reading for work. Take movement breaks throughout the day. It may be helpful to set an alarm on your phone or computer reminding you to take a movement break that might include doing a few stretches or something. If it is nice outside, and local social distancing guidelines allow for it, take a walk around the neighborhood, taking care to maintain a 6-foot distance from others. Taking a short walk outdoors will get some movement in your day and break up your workday with a true break which may increase your productivity.
Evan Gettenberg, a Sales Representative from MV Sports, said, “I walk around the block when taking calls instead of sitting at my desk to get exercise.” A walk at the end of your work day also could substitute for your typical commute and help clear your mind. Also, according to MedStar Health Blog, “Younger athletes can also benefit from outdoor play by themselves or in small groups.” This will allow them to connect with their friends while getting some exercise. If you're in a group smaller than 10, this is totally okay as long as you are being safe.
If multiple people are working or educating from home this can also act as a time to reconnect with your family and discuss the day, as could a walk after dinner. If you are helping to educate your child at home, remember to give them recesses throughout the day and take the opportunity to move yourself as well. You could go outside and play a game, or just walk around your yard.
These active breaks will help your child get out some pent-up energy, stay physically healthy and refresh both of your focus to continue the academic work. If you have a pet, this is also a great time to get outside with them and take a walk or even throw the ball around the backyard. A student at Harborfields High School, Ally Puccio, said, “My family and I walk our dog together around the neighborhood to stay active.” Pets will be grateful for the time outside with you.
Consider washing the car by hand, doing your own landscaping and using a push lawn mower rather than a power mower. If you are looking for intentional exercise you can still exercise outside by bike riding, walking, running, playing tennis and hiking. If you have weights at home, you could find an online routine to follow while watching tv or a movie. If you don’t have weights, you could use items from around the house as substitutes, common options include bottles of water, canned food and hardback books. Additionally, you can do body weight exercises such as squats, lunges, planks and push-ups.
According to Registered Dietician and triathlete Christine Hahl, “You need to find something that interests you in order for you to stay engaged. It is important to eat right and exercise regularly to keep your mind and body healthy.” (Attached picture of her home gym below). MedStar Health Blog also shared that “You can work on strengthening your core and cardiovascular condition without compromising the safety of those around you by using home gyms.” So Christine Hahl is doing exactly what she needs to do in order to stay safe and healthy.
Your mindset will be the most important thing to maintain during this time. Setting physical activity goals for the day may be helpful. For example, according to HelpGuide, “People who put their fitness activities on the same calendar as their regular appointments tend to stick to their plan.” Also, they said, “ Tell a friend what your goals and routines are or post about it on social media.” Sharing those goals with someone else may help increase accountability for both of you and give some much-needed social connection. This may be a time to join an online group or create a group with your friends and challenge and support each other to meet activity goals. Lastly, the HelpBlog tells us “Don’t be intimidated to try something new and refine your online search.” You may just find something that you really enjoy and want to incorporate into your routine even after our days of social distancing are over.
