Don’t Let COVID Keep You From Exercising

Most of us are now completely out of our normal routines.  One of the first things people tend to drop off when their routines change is exercise.  With gyms currently closed, even those that want to work out are faced with an additional hurdle when it comes to exercising. The good news is that you don’t need a gym or exercise equipment to stay active. This post will discuss types of exercise that you can do while we are under stay at home orders.

Go Outside for a Run or Walk

This one seems obvious, right?  With most of us being stuck at home, do we really need an excuse to get out of the house?  Go outside for a walk or run around the neighborhood or in a nearby park. We’re still allowed to get out to exercise.  Just remember that if you choose to exercise in a park, keep a good social distance between you and the others trying to stay active.

Studies have shown that even thirty minutes of brisk walking three times a week can decrease your risk of heart disease.  So, you don’t have to go out and run a marathon to get health benefits. If you’re someone that just has to do something more strenuous, you can certainly run instead of walking.  

To mix it up, try running intervals.  Sprint for 30 seconds to a minute, then walk for the same period.  Repeat for as long as you can keep going. This breaks up the monotony of jogging, and is usually easier on your back.

Try Bodyweight Exercise

If you are someone who loves lifting weights, this can be a particularly hard time for you, especially if you don’t have a home gym set up.  But, you don’t need weights and a gym to keep strength training. Bodyweight exercises are a great way to build strength, without any specialized equipment.  

Push ups are one of the best upper body bodyweight exercises to build strength.  They work your chest, arms and shoulders, so you can strengthen a number of muscle groups at once.  There is an almost never ending number of variations to the push up to make it easier, more difficult or to target specific muscle groups.  Bodyweight squats and lunges are great ways to build lower body strength. While crunches and planks are perfect for building up your core.

Simply Googling “bodyweight exercises” will give you a ton of different exercises and workouts that you can use at home.  For the past few months, I have used the Freeletics app. This app tailors daily bodyweight workouts to your health goals. Whether you are trying to build muscle, lose weight or just improve your overall fitness, the app will build workouts to cater to your needs.  The workouts are always changing, and you can also ask for an easier, or harder, workout depending on how you feel that day. I have loved the app, and I feel like it’s a great option at this time.

Yoga and Pilates

People often forget about yoga and Pilates when it comes to exercise, but both are great ways to stay active and are particularly helpful when it comes to spinal health.  Yoga comes in many different forms, but is helpful in adding flexibility throughout the body and can also improve core strength. Even better, you don’t need any equipment at all to perform a yoga routine, so it’s a perfect option during quarantine.  If you are not familiar with yoga, you can find training videos and routines online.

Pilates can help improve flexibility and strength throughout the entire body.  It places emphasis on core strength, coordination and balance. Like yoga, Pilates can be performed without equipment, and routines are easily found online. Both are also low impact forms of exercise that make them beneficial for all ages, including the elderly. Difficulty of both yoga and Pilates can vary greatly, from relatively easy routines for beginners to the highly advanced for experienced practitioners.  

Don’t let being stuck at home keep you from staying active.  Exercise is not only important for our physical , but also our mental health.  If you need tips on stress relief or dietary advice during this period, check out some of our recent blog posts.

About the Author Dr. Kevin Wafer

Dr. Kevin Wafer was born and raised in Spring, TX. Since his mother worked as a chiropractic assistant, he spent much of his childhood in a chiropractic clinic and was adjusted for the first time at only 3 months of age. Click Here To Read Full Bio

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