Exercise During the Quarantine
By Ehren Allen, PT/Certified Orthopedic Manual Therapist
Is it important to Exercise during the Quarantine?
Quarantine is rough for those who are used to going to the gym regularly. Exercise gyms provide an atmosphere that encourages fitness, motivates people, and is also a social environment for many. Regular exercise is vital to maintain health during the current global crisis. Regular cardiovascular exercise can help to improve overall health. It also helps with managing anxiety and depression, which may be increased during quarantine.
How do I Keep Up My Fitness During the COVID-19 Pandemic?
Exercise at home requires discipline but it can be very effective. There are things that you can do to help you stay in the routine.
- Get an accountability partner. Find a friend or family member who will call you or text you to make sure you are exercising. Do the same for them!
- Log your exercises. There are many apps which are available to help you log your workout. Taking the time to log the exercises can help you stay on track.
- Exercise the same time everyday. Daily routines can get messed up when you are stuck at home. Exercising the same time everyday will help train your body to prepare for the workout.
- Set an alarm. Get out of bed at the same time you would if you were going to work. This can help keep your sleep more consistent and help you have a better workout.
- Use a pedometer. A pedometer counts your steps and helps keep you accountable to maintain your activity level while quarantined.
What Exercise Equipment Should I use During the Quarantine?
If you have a stationary bike, elliptical, or treadmill at home, these are good options for exercise at home. If not, there are plenty of options for exercising without equipment. Consider exercise videos online or through apps on your phone. If this is new to you, start with basic programs and slowly work up. Some apps provide exercises which are far too advanced for a novice exerciser.
If you are safe to leave your home, a brisk walk is a nice option for exercise. Be sure to keep 6 feet between you and anyone else to maintain social distancing recommendations. 20 to 30 minutes of walking can be helpful to maintain cardiovascular fitness for a novice exerciser.
What Exercises Can I do to Avoid Catching the Coronavirus?
Exercises cannot keep you from catching the Coronavirus. The only way to truly avoid catching it is to avoid contact with anyone who is infected. But, exercise can help to keep your immune system as strong as possible. This is important because those with weak immune systems are more susceptible. Practicing Social Distancing and consistent hand hygiene are the best ways to lower your risk of catching the Coronavirus.
For more information about protecting yourself from the Coronavirus, visit https://www.cdc.gov/coronavirus/2019-ncov/prepare/prevention.html.
How Do I Exercise During the Quarantine?
Here are some simple strength exercises that you can do in your home. These are aimed at novice exercisers. If you have pain or shortness of breath, stop and get cleared by your doctor before continuing. Start with 10 repetitions and work up to 30.
- Push ups (start with weight on the knees if needed).
- Jumping jacks.
- Planks (start on knees if needed) try 10 seconds.
Everyone is being affected by the Coronavirus in some way or another. Staying active and fit can help manage the stress and maintain overall health, we are all in this together!
The Jacksonville Orthopedic Institute is here for you during this public health crisis. To schedule an appointment, call JOI-2000 or click the link below.
JOI Physicians are currently offering ASAP fracture and injury care. This is a new option for patients who would like to avoid the emergency room if they have suffered a fracture or soft tissue injury. To learn more about this service, read this article about fracture and injury care. Make an appointment by calling (904)JOI-2000.