Unfortunately, the COVID-19 epidemic is wreaking havoc in our daily lives. Whatever you are, your life has been affected in some way. Stress is increasing, and you may need to find a way to decompress during social distancing. Entrance stage left my favorite pastime: exercise!
Okay, I know what you’re thinking: He is one of those exercise fanatics who is going to tell me that I need to exercise several hours every day. No. What I am going to tell you is that you can do exercise work. It is important for you to do your “Soulmate Workout” or simple activities. You may think that you must be a certain size or already in shape to exercise. This is simply not true, nor is it useful for your health and well-being, because exercise – even in small amounts – helps improve blood pressure, heart problems, blood sugar control, and mood. It can help you live longer.
So, let’s start with some questions that you may have. How much physical activity does your body require? Is it possible to be active in the midst of a COVID-19 pandemic? How can you exercise for yourself? What if excess weight or painful joints become difficult to activate? And what if you are not active at all? We have got answers for you.
How much exercise do I need?
Before you start counting minutes, understand this: almost anything that moves your body as an exercise, and active minutes add up to your day and week.
Every week, adults should aim at least 150 minutes of moderate physical activity, or 75 minutes of vigorous physical activity. So depending on the intensity of the exercise, it can be 30 minutes (moderate) – or just 15 minutes (vigorous) – five days a week. Experts also recommend muscle strengthening activities at least twice a week. But even if you cannot reach these goals, some activity is always better than none. Just trying to move more and sit less will help. Now, let’s break it down a bit more.
What is moderate physical activity?
Moderate activity increases your heart rate, making you sweaty, and allows you to talk but not sing. Here are some examples:
- Brisk walking
- water aerobics
- Lawn mower or a vacuum push
- Flat ground cycling
- Casual dance
What is vigorous physical activity?
Vigorous activity causes a large increase in your heart rate, you breathe very hard, and you are able to say only a few words, not a complete sentence. Here are some examples:
- Walking or running
- Playing basketball
- Swimming laps
- Cycling fast or on hills.
What if I have extra weight or painful joints?
There are many activities that are great for individuals of all ages and sizes. Here’s something:
- Running aerobic videos and workouts available via TV, cable, or streaming services (more information below)
- elliptical machine
- Recumbent bicycle
- water aerobics.
These activities are affordable or free, and easy to do. You can always increase or decrease your intensity.
So how do i start?
stop it! However, it is important that you do nothing that you will compete in the Olympics tomorrow. So, listen to your body. If you are not a regular exerciser, I recommend you start exercising for 10 minutes. Eventually, you can build up to more sessions as you become more accustomed to exercising. Your goal is to be consistent and make exercise a part of your life.
What amount of exercise can I do to make a big difference in my health?
Analysis of several studies using activity trackers with middle-aged or older people indicates that just 11 minutes Moderate to vigorous exercise daily, combined with less than 8.5 hours per day, reduces the risk of premature death. Just 11 minutes, more commitment and less seating throughout your day! You can do this.
What are some tools and resources to help me explore physical activity?
- If you like walking: Take a short walk near your house for free. Or find workouts available online, such as this one With Leslie Censon. You can do one to five miles comfortably in your living room.
- If you want to use something from your DVD or video player: take a look at Collage video, Which has a collection of over 1,200 fitness DVDs at a low cost. They also provide options if you are The big Or take Physical disability He does not allow you to walk or walk easily. Your local library may also have DVDs or videos.
- If you are looking for a wide assortment of on-demand workouts, such as hip-hop dancing and strength or cardio workouts, available free or as part of a membership or monthly membership: You can find these options online on TV, cable, and streaming channels or fitness organizations, such as YMCA 360 And this American Council on Fitness. Or try these FLEXIBILITY, Power, And The balance Practice or Short workouts Designed for older adults from the National Institute on Aging. Depending on your level of fitness and ability to walk and move, you may also consider a chair workout.
In addition to these resources, be on the lookout for local on-demand workouts by staying connected to social media outlets such as Twitter or Instagram. Dr. Arghavan Suls and I led it Social distancing fitness challenge During the COVID-19 boom last spring to encourage our patients to be active.
My final thoughts: You can do that! believe in yourself. You will be surprised yourself.
Follow me on twitter and instagram @askdrfatima