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This Month In Body
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  • Active in Isolation
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Health and Fitness News

Active in Isolation

Don’t let COVID-19 keep you from reaching your fitness goals.

You were on such a roll. You went to the gym faithfully and were seeing results. Then COVID-19 showed up, and everything changed. You’re now stuck at home, your gym is closed, and in some areas, you can’t even walk outside.

While you may be tempted to fall back into old habits of laying on the couch all day, do what you can to keep yourself physically healthy and active. Being cooped up in the house doesn’t mean you can’t stay active. Use this time to continue fighting to reach your fitness goals. Here’s how.

Create Routine

Going to bed late, sleeping in late, and sitting around in your pajamas all day with no schedule will hinder your exercise efforts. From past experience you know it’s easier to workout when it’s a regular part of your everyday routine. You had a set time and place that you exercised each day to help you stay on track. Even though you may not be able to meet your friend at the gym every morning, you can still plan to workout first thing each day. Your daily schedule doesn’t have to be set in stone, but make an effort to create a routine that includes exercise.

Take Frequent Breaks

For many people, the pandemic means working from home and moving less. In order to move your body more throughout the day, take frequent breaks. Every 20 to 30 minutes, get up from your desk or couch and walk around, do a few exercises, get a quick chore done, or play with the dog. Walk around while you’re on the phone or create a desk that you can stand at.

Do a Home Workout

Heading to the gym got you in great shape, but you can still work out at home, from the comfort of your living room. There are countless free workouts available to do online or through your digital streaming service. Take your pick from cardio, dance, Yoga, Pilates, barre, spin and more. Find a workout you enjoy and that’s tailored to your age and fitness ability.

Have a Dance Party

When the whole family is isolated at home, a dance party may be just what you need to burn off stress, have fun, and get your heart pumping. Stream a concert online or let each family member take turns choosing which song to listen to. Turn up the music, move the furniture out of the way, and start dancing.

Incorporate Bodyweight Exercises

One of the best ways to exercise when you’re short on space and stuck at home is with bodyweight exercises. Using your own bodyweight as resistance, these exercises give you a cardio and strength training workout that builds and strengthens muscle and keeps your heart in shape. Sit-ups, push-ups, planks, squats, lunges, and triceps dips are a few to keep you busy. Do two to four sets of 10 to 15 repetitions of each exercise, resting between sets.

Use the Stairs

If your home has a set of stairs, take advantage of them as a way to get exercise. Walking, running, or alternating walking and running up stairs will get your heart rate up and work your leg muscles. Go up and down the stairs five minutes five times a day. Go slowly or hold the rail if you’re out of shape or tired.