Staying home to reduce the spread of COVID-19 means that we’re not able to engage in our normal physical activities like going to a gym, participating in group classes, or playing sports. Being more sedentary can take its toll on our health, especially for older adults, but there are ways to stay fit and active while staying home.
Start by looking for ways to incorporate strength training or cardio workouts into your everyday activities. The American College of Sports Medicine suggests using your own body weight to your advantage by combining household tasks with extra movement, such as:
- Doing heel raises in front of the sink when washing the dishes
- Before putting your groceries away, using the full bags to add resistance to biceps curls or front shoulder raises
- Taking advantage of commercial breaks when watching TV to complete a cardio circuit in your home, including chair sit-stands, a lap around the house (with stairs if available), and chair or wall push-ups
- During your favorite streaming show, try seated knee lifts, kicks, foot slides, punches or arm circles
If you prefer more structure for your exercise routine, it’s easy to find a live or on-demand online class for nearly every interest—from Zumba to Silver Sneakers to yoga.
If you have a membership with a local health and fitness organization, like the YMCA, many are offering online classes as a member benefit. In addition, numerous free class options can be found on YouTube through a simple search or on popular websites, such as AARP.com.
Movement is an important tool for reducing stress and improving overall health, which helps us to cope with the anxiety and isolation of the pandemic. Take advantage of opportunities to be active throughout your day and you’ll soon find that a few minutes here and there can add up to better well-being.
One reminder about getting creative with your at-home exercise: don’t get hurt. Pay attention to how your body is feeling as you work out and don’t overdo it.
BY MARTINA PRESTON