Five Ways to Stay Active and Punch COVID-19 Out of Your Strike Zone
And the surprising benefits, even if they were not appealing
There’s no doubt this environment has been stressful on many lives when it comes to trying to keep an active lifestyle.
Did you miss your Gymnasium (Gym) where you were lost in your favorite podcast while running on a treadmill or spinning on your bike? What about that blast class with the hard-nosed instructor who pushed you beyond your limits because you could do it?
Remember that energized moment when you were done working out, and you felt that renewed sense of self?
Not having to worry about who was next to you and whether you’re inhaling a droplet that could get you sick.
It’s been a while, and it will continue to be before your Gym will be opened again.
Working from home and online school clearly left no “me time” for any of us. So we skipped it and hope our turn in line arrives soon for the shot in the arm.
A sure sign toward some form of normalcy.
But no one knows what that date for the new normal will be, and even if there will be a new normal.
Therefore, ignoring our “me time” and waiting for the new normal isn’t good. Especially when it was our one outlet that kept us sane. So what do we do to keep those exercising habits in check?
Here are five ways to keep up our healthy, active lifestyle:
1: Walking Outside
Walking has been one of the most beneficial activities for the body. In addition to cardiovascular health, walking strengthens bones and muscles as well as reduces the risk of heart disease, osteoporosis, and type 2 diabetes.
But where can you walk? Try outside in the neighborhood if you are in the suburbs. This will give you some distance from others. If you live in the city, find a time when the streets are not as crowded. Such as early in the morning or evening, and head for the next five to ten blocks.
If you’re not comfortable with the streets, go to a park, maybe with a friend. Remember to mask up and keep your distance from anyone approaching.
2: Walking Up and Downstairs
If you want to avoid going outside, try inside the house. How about those staircases? Stair walking is a great aerobic activity for the whole body. Not only will you be working your heart, but you’ll also develop a nice burn to those wonderful quadriceps that have been taking some quiet time off.
Let’s not forget the hamstrings and calves. Yes, they will also be woken up and come alive. COVID-19 can’t stop you now.
Though, one thing to be careful of is abrupt turns as you come to the top of the stairs. You don’t want to incur too swift of a movement which can cause an annoying oblique, discomfort.
This is what has been helpful for me. Instead of turning at the top of the stairs and heading back down, continue around a hallway or a room. This will give you a more natural turn entailing a less jaunty movement. Do the same on the main level with a natural turn before heading back up those stairs.
Before you know it, you’ll be getting into the groove and listening to your favorite podcast or music and won’t want to stop until your 40 or 45 minutes are up.
But what if you don’t have stairs? Then walking around inside your home or apartment in and out of various rooms will keep you moving.
One way to beef it up is to take elevated strides by lifting the knees higher, as you walk. This will allow for more burn and muscle strengthening.
3: Stair Stepping in Place
Stair stepping is an aerobic blasting exercise. Remember those days when step classes ran a gamut? You can still do them in your house on the bottom stair of your staircase. Again if you don’t have stairs, getting two or three-level risers will do the trick.
Although you may not be one of those individuals who enjoy working out in their living room, if you try this exercise, you’ll be working up a good sweat in just 20 minutes. This exercise will help to strengthen the quadriceps, hips, knees, and especially the core.
A strong core helps to support the back during any movement and any core exercises will benefit both the upper and lower body. The National Institute of Health (NIH), indicated that “core strength training is more effective than typical resistance training for alleviating chronic low back pain”.
4: Using a Slide Board
Well not quite like the one in the image. Using a slide board is one of my favorite exercises. It will not only increase flexibility but will build stronger muscles in the quadriceps. These are the four muscles in front of the thigh that is called the quadriceps femoris. This is simply a Latin word for four-headed muscle.
The quadriceps femoris allow the body to walk, run, jump and squat.
When they are strengthened they provide stability to the knees and hips, making everyday movement easier.
On a note of caution, be sure to use a support structure at the beginning of using a slide board. This will allow you to gain better balance and to prevent falling and any injuries.
When I began using my slide board at home, I placed it against the back of my couch. Using the couch as support during my movements allows me to become more consistent and independent.
Your sliding movements will dictate how wide of a slide you perform by holding yourself firm in that direction.
Once you become more aligned and are able to control better movements resist the support slowly until you can control your movements completely.
Obviously, this will take some time but the more you do it the better you’ll become at it.
5: Running
Yeah! I know what you’re thinking. “Running isn’t for me, it is not my thing. I don’t want my organs jumping around or my knees and ankles to hurt.”
What if I tell you that is all a myth. Now your ears are perking up. So let’s get you started if it isn’t your thing.
Running gives the body a “high” oh yeah, a “high”. A feeling of euphoria. It is not just endorphins release. Scientific America indicated that a Runner’s High is the same system of the brain’s endocannabinoid involved in a marijuana buzz.
Now, I have never had marijuana, so I cannot tell you what that feels like, but I can safely tell you that the feeling of euphoria while running is addictive.
If you want to feel like you’re on cloud nine, with a euphoric runner’s high, start lacing up and grab a bottle of water.
In the beginning, you’ll be going very slowly, almost, like speed walking. But who cares, let the neighbors watch. You’re out there and they are not!
Your natural next step will be to go a bit faster, so your body will heave into a light jog. Yes, your legs will begin doing this, and you will be thinking, “WOW! They do have a mind of their own”. All you have to do is follow along and let your legs lead.
Keep this pace for the next 20 minutes, then slow down back to a natural walk. This will cool down your body and bring down your heart rate.
Rest for a couple of days before going out again. This will help you to recover and get rid of soreness. Use a roller to help roll out the knots, it works like a charm.
Each time you head out to run begin with a walk then gradually slide into your jog. Your body will let you know when it wants to increase the pace if at all and your duration.
In no time, you’ll be putting on the podcast or your favorite music and enjoying your “high”.
Don’t forget to log into a tracker because you’ll want to know how you are doing.
During this stressful time, if you feel that you just cannot summon up the energy to do any exercises give these a try. They are all manageable and will not cost anything except for the risers if you need them and a water bottle.
These five alternative ways of exercising will help to keep you moving and stay healthy while relieving stress at any time even when your Gym is closed.
So out of my way COVID-19! You’re not stopping my “high” now!
