If I offered you a pill that has been proven to provide dozens of positive health benefits and which you can take easily and safely at home during the COVID-19 pandemic, would you take it? Don’t worry if you are not a fan of taking pills because you do not have to take any pills to get these benefits — the only thing you must do is exercise! ?
The recommended prescription is at least 30 minutes a day, 5 days a week.
Unfortunately, many of us go through times when getting physical exercise is a hard pill to swallow. Exercise can help you mitigate stress levels, sleep better, focus better, aid in a change of emotional state, give you an energy boost, reduce stiffness from sitting inside, and yet many of us struggle to find the motivation to exercise consistently—we fail to “stick with it” and make exercise a habit. You may even enjoy exercise but find that there just aren’t enough hours in the day.
Let’s talk about some methods to getting your recommended dose.
- First, it is important to acknowledge that any amount of physical activity “counts.” Have 10 minutes during your lunch break to walk? Perfect, do it! Have 1 minute between meetings after using the bathroom to get up and down from your chair 20 times? Do it! 20 minutes before sunset for badminton with your spouse or kids? Get out there!
- Set a goal/find a purpose. This is not simply saying “be motivated by finding your motivation…” It might help to set a goal – I want to be able to go on walks with my family or get back to pick-up soccer once distancing is done. I want to stay connected to people through exercise. Now is a great time to train for a couch to 5K.
- Make it social. Especially during these times of physical distancing, exercise is a great way to connect with other people. Get the whole family moving and grooving. Get the kids involved (or use them as progressive resistance), get the parents involved, get the siblings and other friends and relatives involved. I have been having video conferencing exercise sessions with my sister and brother-in-law. Keep up with your team-mates or exercise buddies to keep each other accountable and motivated.
- Routine. Try scheduling exercise into your day. Many people like to exercise in the morning, but almost any time of day works (not right before bed in case it makes you feel too awake). Connect exercise into part of your pre-existing routine e.g. every day I’ll get dressed in exercise clothes and then do a little exercise routine before I shower.
- Use an exercise log to help you stay on track. A simple pencil and paper check-box system can work well. There are also websites and apps that will do this for you.
- Get set. Set up your environment to make exercise convenient. When you want to learn an instrument, you make it accessible—you keep the guitar out on a stand, not in a case in the closet. So put on your work out clothes, clear some space, and put on some energetic music (music is key!!!). Or set up your badminton net already! Now you might as well start doing some exercise.
But what exercises to do? What pills to take? Start with striving to get a moderate-intensity aerobic exercise, i.e. something that gets your heart rate up for a bit. This could be achieved through a brisk walk outside, doing a routine inside, or playing badminton with enthusiasm. Explore different kinds of exercise to find something you enjoy. Strengthening exercises (the ones that make your muscles burn and feel sore the next day) are also great for you.
Use technology to your advantage. There are plenty of exercise routines for various levels on YouTube. There’s the 7-Minute Workout app; Fitness Blender has exercises for every fitness level. I made a home exercise program which I have shared on Facebook and will gladly email it to you if you contact me [email protected]
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