The coronavirus (COVID-19) pandemic has changed a lot that is going on in our world. At a time when we are being encouraged to stay at home and socially distance ourselves from others, you may find it difficult to discover ways to maintain your physical activity levels. Not only is movement important to maintain our physical health, but our mental well-being as well.
Benefits of Exercise
- Brain health- regular physical activity can reduce short term feelings of anxiety and overall reduce your risk of depression and an anxiety and help with better sleep.
- Weight management- along with a healthy diet, physical activity is crucial in maintaining a healthy body weight or losing excess weight
- Reduce health risks- heart disease, stroke, type II diabetes and some cancers can be lowered or managed with regular physical activity
- Strengthen bones and muscles- keeping physically active will help ensure that you are able to continue to do the things you love as well as maintain your ability to complete your daily activities of living. Especially as we age, daily exercise can reduce your risk for fractures, decrease arthritic pain, slow the loss of bone density and prevent falls
- Better quality of life and overall sense of well being
Recommended Physical Activity
150 minutes of moderate intensity aerobic activity or 75 minutes of vigorous activity throughout the week including high intensity muscle strengthening 2 days a week.
- Frequency- 3-5 times a week
- Intensity- how hard you are working, your heart should beat faster and your breathing should be heavier
- Time- 20-60 minutes a day
- Type- whatever mode of activity you chose- aerobic, strengthening, balance or flexibility exercises are all great options for a well-rounded exercise program
How to remain Active
Several areas in the United States have ordered placed like gyms, health clubs and public parks closed in order to prevent spread of COVID-19. Here are some ideas of ways you can continue to be active while maintaining the health and safety of yourself and others.
- Go for a walk/run/bike ride outdoors- take advantage of trails and unique outdoor arenas near you
- Use cardio machines in your home if you have them
- Get creative- pick up garbage while you walk, identify and learn about different plants or birds
- Do gardening/yard work, clean and organize your home
- Online classes- several of your local health clubs are placing workouts online for free that are capable of being completed with minimal to no equipment and in your own homeHome weight room- use your body weight (push ups, squats, lunges, burpees) or add different objects around your home to increase resistances (gallon of milk or water bottle)
- Play some music to walk around your home or dance to
- Make an obstacle course out of household furniture
- Play a sport, throw a ball or frisbee
Whatever it is you choose to do, get your pet and whole family involved and make it fun!
About the Author:
Dr. Chelse Laqua, PT, DPT, ATC
Chelse is originally from eastern South Dakota. She attended the University of Mary for her Bachelors degree in Athletic Training and then received her Doctorate of Physical Therapy degree from Creighton University in Omaha, Nebraska. She began serving the Williston community in 2014 and enjoys working with patients of all ages and with a variety of conditions. She is excited to continue her work in the outpatient setting.
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