While we continue to live in the current COVID-19 pandemic climate, it remains important to exercise. Exercise programs should include both cardiovascular and resistance training.
Cardiovascular exercise options consist of walking, running, cycling, and the use of elliptical/stair machines. When exercising, the same safety rules related to the pandemic apply–physical distancing and mask-wearing when six feet of distance cannot be maintained. Try to aim for an accumulation of at least 30 minutes of moderate-intensity aerobic exercise five days per week or more. Shorter 10 minute bouts can be added together to reach the 30 minute total.
Resistance exercise options include free weights, resistance machines and body weight exercises. If you are only able to perform resistance exercise from your home, you still have a number of great options: push ups (modified or standard), squats, lunges, and dips. Aim to perform resistance exercises for at least two days per week. Try to perform at least 2-3 sets of each exercise per session. Focus more on reaching muscle fatigue with each set rather than a fixed number of repetitions. Fatigue is the feeling of not being able to do any more repetitions.
While it can sometimes feel like a tall task to maintain and engage in an workout program during the pandemic, it is very important for you mental and physical well-being! Try starting a routine with a buddy. This will keep you both accountable and give you support on your path to wellness. Always check with your healthcare provider before beginning an exercise program.
If you have any questions, feel free to contact us!
Yours in health,
Joshua Lederman, DC, MS, CCCSP, Cert. MDT and Ashley Lederman, DC, MS