By Eau Claire Lifestyle Consultant, Emily
As we settle into our new normal, many may struggle with implementing a new fitness routine that doesn’t involve going to the gym. If you’re feeling stressed navigating the COVID-19 outbreak, it is more important than ever to incorporate physical activity and relaxation techniques into your daily routine!
Physical activity reduces the risk of many chronic diseases, and it also helps to boost your mood, reduce stress, improve sleep and sharpen your focus1. The Physical Activity Guidelines for Americans recommends 150 minutes per week of moderate to intense aerobic physical activity and two sessions per week of muscle strength training2. Though sedentary behavior while being at home may seem inevitable, staying active during self-quarantine is much easier than you think with a few helpful tips from Livea!
Tips for Staying Active at Home
- Take active “brain breaks” throughout the day. Every minute that you can fit in during the day counts, whether it is 5, 10 or 20 minutes at a time! Go for a walk outside, go up and down the stairs for 10 minutes, vacuum or mop the floors, dance to your favorite music or get some yard work done!
- Build physical activity into your new routine. It is important to have a daily routine in place even while sheltering in place at home. Put a time on your calendar when you will do a 30-minute exercise class online (and stick to it)! Many yoga studios, gyms and trainers have free online classes that you can do with little to no equipment at home!
- Do not let yourself sit down all day. During each hour, get up to stretch or do a quick household chore (such as switching the laundry). If you are watching television, get up every other commercial break and do a quick set of at-home exercises from Livea’s Get Up & Move online calendar! You could also make your own version of a standing desk by stacking materials, such as books or using a higher table.
- Utilize relaxation techniques. It is important to relax your brain and your nervous system during these uncertain times. Use breathing exercises, guided imagery, mindfulness meditation or a slow flowing yoga sequence.
Want More At-Home Exercises?
Making physical activity an essential part of your daily routine will ensure you keep moving forward with your health and wellness goals! Browse our website for our daily exercise calendar to find other creative ways for staying active at home!
- ODPHP, U.S. Department of Health and Human Services. Staying Active While Social Distancing: Questions and Answers. https://health.gov/news/202004/staying-active-while-social-distancing-questions-and-answers
- American College of Sports Medicine. Staying Active During the Coronavirus Pandemic. 2020. https://www.exerciseismedicine.org/assets/page_documents/EIM_Rx%20for%20Health_%20Staying%20Active%20During%20Coronavirus%20Pandemic.pdf
- World Health Organization. Stay Physically Active during self-quarantine. http://www.euro.who.int/en/health-topics/health-emergencies/coronavirus-covid-19/novel-coronavirus-2019-ncov-technical-guidance/stay-physically-active-during-self-quarantine