With most of our daily movement restricted during the coronavirus pandemic, it can be difficult to maintain an exercise routine. If you enjoy fitness classes, you’re probably missing out on the camaraderie and atmosphere of the gym.. And even if you are exercising, you may feel some degree of frustration that you are not at your usual level of activity. But the truth is that we know that now, more than ever, exercise is important, not only because it generally benefits us, but also because it can have a great impact on the anxiety that is felt due to the coronavirus and, in addition, it can help relieve stress and depression.
A small amount of movement, like walking around the block, can make a difference. And we have seen these days that there are people who risk going out without permission in order to exercise. But it is better to do it indoors, even if it is more difficult, and even much more uncomfortable, but the truth is that we are in difficult times and we have to make an effort. Here are some tips to stay active in a pandemic,
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Does exercise serve to protect us from the coronavirus?
While being fit will not prevent you from contracting the virus, it does have many other protective effects. Physical activity helps improve all aspects of health, including strengthening your immune system. It also reduces stress and anxiety and improves mood, which in turn helps us sleep better and prevents exhaustion.
Exercise also releases endorphins, chemicals in your brain that revitalize your mind and body. If you use exercise to keep your energy and spirit up during tough times like these, you may be less likely to resort to unhealthy coping mechanisms, like drinking too much, which wears down your immune system.
Tips for exercising during the COVID-19 pandemic
Go outside if you can
Check the latest government guidelines for the specifics of the area you live in. If you can, walk, jog or ride a bike, of course keeping a safe distance from others. If you have a dog, you already have a reason to go out. Gardening is a very good option too. Fresh air and sunshine benefit your mental health.
Make it a social activity
Including people you’re quarantined with can make working out more fun. Play games that you can perform with those close to you. For kids, plan a social distance scavenger hunt or wear Halloween costumes to get them out of the rut.
Track your workouts
Using fitness trackers, apps, or even journaling can help you stay active and motivated. Seeing your progress and your ability to stay active during this difficult time will give you a sense of accomplishment and, of course, an emotional boost to continue.
«Sneaky» movement in your routine
Even though most of us are confined to the house, we can still find ways to incorporate movement into everyday life. Try to think of physical activity as a lifestyle choice, rather than an isolated event. This can help keep your spirits up at times like these, especially when your usual schedule has been disrupted.
Use your chores. Household chores like mopping, sweeping, dusting, and vacuuming can add up when done at a fast pace. They also work the muscles of the arms and legs.
Exercise during commercial breaks. Many of us are watching more television. Make the commercials and credits count by adding some squats, jumping jacks, push-ups.
Active breaks. Use the moments when you wait for something to end or begin. You can fire off some arm exercises or hit some yoga poses while dinner is in the oven or during those 15 minutes before a Zoom meeting.
Move around the house more. Walk while making calls. Take an extra lap or two around the house if you have to put something away. If you have stairs, go up and down a few times during the day.
Take advantage of technology
Many personal trainers and gyms offer virtual sessions and classes, which can help us stay accountable and socially connected. For free workouts, YouTube is a great resource. You can find practically any type of exercise, in any duration or intensity, of the training you are looking for. There are also many apps, both paid and free, that offer guided workouts and routines.
turn it into a game
Activity video games such as Wii Y Kinect Y Dance Dance Revolution they can help you get your heart rate up while you stay home. There are also plenty of options for «workouts» that simulate dancing, skateboarding, soccer, bowling, or tennis. These can be great alternatives if you miss the real thing.
How much exercise do you need during confinement?
Especially during periods of uncertainty like the one we are experiencing, it is important to remember that a little activity is always better than none. Taking a walk around the block will not only stretch your legs, but also help clear your head. It might even inspire you to walk a little more the next day.
That said, current recommendations for adults are to aim for at least 150 minutes of moderate activity each week. That’s about 30 minutes of movement, 5 times per week It’s also okay to split it. Two 15-minute workouts or three 10-minute workouts can benefit you just as much. A shorter interval might even suit you better now, since it’s about the length of many training videos or the time it takes to do one round of exercises.
Stay motivated to exercise
It can be hard to stay motivated to exercise at the best of times. The added disruption and stress of the coronavirus pandemic only makes it more difficult. With that said, there are things you can do to support yourself.
Plan a plan for success
Put it on your schedule. Just as following a routine helps you maintain a sense of normality, scheduling your workouts can keep you from procrastinating or avoiding them.
Follow the rhythms of your body. Since you may have a more flexible schedule right now, try to plan your workouts for when you have more energy. Taking a short break during the work day could reinvigorate you, for example.
Use your social networks. Announcing your plans to your partner or social group, online or offline, will help you meet your goals. If you are alone, post your workouts on social media to motivate others. If they give you positive feedback, this will also give you a boost for your next session.
Reward yourself
Our current situation may have made it difficult for you to participate in your favorite forms of exercise. While you’re at it, it’s normal to feel like working out isn’t as enjoyable, maybe even frustrating. If this is the case, don’t hit yourself. Instead, try to focus on how much better you’ll feel after moving around a bit.