For all of us, young and old, regular physical activity is important for staying healthy! Compared to just sitting around most of the time, moderate-intensity physical activity is associated with better immune function. Regular physical activity can help reduce your feelings of stress and anxiety (which many of us may be feeling in the wake of the COVID-19 pandemic). to read the full article go to: Exercise is medicine
The Physical Activity Guidelines recommends 150-300 minutes per week of moderate-intensity aerobic physical activity and 2 sessions per week of muscle strength training.
Fit in 2, 5, 10 or 20 minutes, however and wherever you can. Every active minute counts!
Here are some strategies to maintain physical activity and fitness.
- Stay active.
- Be smart and safe.
- Don’t sit all day! For example: If watching TV, get up during every commercial (or periodically) and do a lap around your home or an active chore. For example, throw some clothes in the laundry, do the dishes or take out the garbage. Feel productive after just one show!
- Aerobic Activities
- Strength Training
- Indoor Activities
• Put some music on and walk briskly around
the house or up and down the stairs for 10-15 minutes, 2-3 times per day.
• Dance to your favorite music.
• Jump rope (if your joints can handle it).
• Do an exercise video.
• Use home cardio machines if you have
Outdoor Activities (if allowed by your government)
• Walk or jog around your neighborhood.
Stay 6 feet away from others.
• Be active in a local park. Spending time in nature may enhance immune function. Wash your hands when you get home.
• Go for a bicycle ride.
• Do gardening and lawn work
• Play active games with your family.
• Download a strength workout app to your smart phone, such as the 7-Minute Workout (no equipment necessary).
• Do a strength training video.
• Perform yoga – deep breathing and mindfulness can also reduce anxiety.
• Find ways to do simple muscle strengthening exercises around your house such as:
° Squats or sit-to-stands from a sturdy chair
° Push-ups against a wall, the kitchen
counter or the floor
° Lunges or single leg step-ups on stairs
Will exercise help prevent me from getting the virus?
Moderate-intensity physical activity can boost your immune system. However high-intensity highvolume training may suppress immune function
especially if you are unaccustomed to it. Balance your workout program.
What if my kids are home with me?
Being active with kids is the most fun of all! Find activities that you can do together – an active gaming video, basketball in the driveway, go for
a walk in the neighborhood.