Exercise and Physical Activity Resources During COVID-19
The Coronavirus (COVID-19) pandemic has affected nearly every aspect of public life, with many of us having to navigate our changing lifestyles in both a personal and professional sense. During these times of uncertainty when we are encouraged to stay indoors, avoid group settings and practice physical distancing, it can be challenging to stay physically active.
Given the abundance of evidence suggesting that continued exercise is essential for our physical and mental health, maintaining an active lifestyle can have a marked impression on maintaining a healthy mindset. Here are a few tips and resources we’ve used to stay on top our physical health this year:
If you are already physically active, you should be able to maintain a mid-intensity regiment without too much of a change from normal operations; however, be weary of longer duration, high-intensity workouts that put too much stress on your body and immune system.
Create a designated exercise space inside your home (garage, office, backyard, etc) and time of day to be active. That way, entering that space during that time will put you in the correct mindset for physical activity and help you avoid procrastination or the impulse to “do something easier.”
Adhering to a weekly schedule can be important for staying on track; most experts recommend three times a week as the ideal routine, with one day of rest between the first two workouts and two days between the third and the beginning of the next cycle. Not only does this give your journey a structure, but studies have shown that muscles need a period of “downtime” to fully recover and effectively convert proteins into additional muscle mass. Not to mention a schedule prevents the burnout caused by working out too frequently and any injuries that could be sustained as a result.
Though many feel the stress of not being able to work out in group settings like Crossfit or Barre programs, it is still possible to enjoy the communal atmosphere within your own home by challenging those you live with/are in your “personal bubble” to follow along with your routine. This is particularly helpful for kids, as they will enjoy the activity as a way to blow off steam.
Reddit’s Bodyweight Fitness subreddit has a wealth of information tailored to getting in shape and staying active using minimal equipment, including recommended routines for a variety of goalsets. The base routine gets updated pretty regularly with guidance and workout alternatives, and the forum is very receptive to beginner questions.
For those who want to exercise outside, NPR has a great article/video combo on best practices for runners, bikers, walkers and hikers. Essentially, the article promotes wearing a mask if you come within 12 feet of other exercisers (though since the article’s publication there has been debate over the effectiveness of the article’s preferred method of neck gaiters) and picking a time or location where you won’t have to be around too many other people.
That being said, if your only option is exercising in spaces with others outside of your quarantine cohort present, try to avoid touching common surfaces and don’t touch the front of your mask while putting on/removing it throughout the course of your workout.
Do you have any tips for staying active during Covid-19? Share them in the comments below! Until next time, stay safe and stay prepared.