With many of us under shelter-in-place orders, exercise may be the last thing on our minds. However, staying active: boosts energy, improves your mood, helps to promote a good night sleep all of which a lot of this could use some help with during these uncertain times. Try out the following tips
Fresh air and sunshine are both mood boosters. Try incorporating these outdoor exercises-
Tip 1: Walk Around The Neighborhood
If you’re new to walking, start with a short loop around the block, that way you are never too far from home and you can add in laps or additional blocks as you become able. Walking is a great way to get out of the house for a bit- use this time to catch up on your favorite podcast or opt for no headphones and listen to the sounds of nature.
Tip 2: Start Running
This can be a long run, or a walk and jog combination as you build up to a run. Running apps give you the ability to track your time and distance. These apps are also a great way to set goals such as shaving time off of your mile or challenging yourself to finish a 5K in a personal best time.
If you are looking for a curated running program, try out this one from Couch to 5K
Tip 3: Try Out Cycling
Most towns and cities have paths and parks that you can use for cycling. If you are a beginner with cycling, stick to flat, paved roads and work your way to hills and streets.
The key to cycling is ensuring that your bike is properly fitted to you. A personalized fit will not only be more comfortable but it will also help your riding ability. Check with your local Therapydia physical therapy clinic to see if they offer a bike fit.
Staying Active Indoors
Tip 1: Do An Online Fitness Class
Many yoga studios, dance studios, community centers are offering online classes with many of them being free. Now is your time to try out that Zumba class you’ve been eyeing but never had time to go to.
Tip 2: Try Body Weight Exercises
Squats, lunges, push ups, planks- you can do all of these without equipment.
If you are someone that prefers to follow a program, there are many playlists of easy to follow workouts on YouTube.
For even more workout inspiration, try out the NY times 7 minute workout
Tip 3: Pick Up Weight Lifting
Weight lifting is another option for at home fitness. If you don’t have any weights at home, you can easily make your own set!
Simply refill an empty gallon container with water to make an 8lb weight, use soup cans as a 2lb weight, or fill a suitcase with a variety of items to create a desired weight.
These activities are all meant for healthy people who are not injured. If you find any of these suggestions difficult or painful we are here to help you be active and healthy without pain.