Necessary exercises in the covid-19 crisis

There have been some recent research articles published on Covid-19 and Exercise.  It is great to read researchers confirming the benefits of exercising, but this is not new information.  It’s even better if we actually get moving.

I quote the articles directly because I could not paraphrase it any better (the references are listed at the end of the email). 

“Home stay is a fundamental safety step that can limit infections from spreading widely. But prolonged home stays can increase behaviors that lead to inactivity and contribute to anxiety and depression, which in turn can lead to a sedentary lifestyle known to result in a range of chronic health conditions. Maintaining regular physical activity and routinely exercising in a safe home environment is an important strategy for healthy living during the coronavirus crisis.” (1)

Exercise is especially important if you have a propensity for anxiety and depression.  Move to keep the nervousness and blues away!!!!

The next study is great at describing what exercise in quarantine can look like.  

“In case one does not have large equipment or specific materials for training, the following options are available in any house; resistance training through bodyweight exercises such as squats holding a chair, sitting and getting up from the chair or going up and down a step, transporting items with light and moderate weights (vegetables, rice, water, etc), aerobic exercises like walking inside the house, dancing or balance exercise such as walking on a line on the floor, walking on the toes or heels, walking heel-to-toe, and stepping over obstacles.” (2)

These researchers suggest a minimum of 30 minutes of cardiovascular exercise five days a week and resistance training for two days a week during this quarantine period.

Honestly, I don’t quite meet their minimum guidelines, but I am happy with what I do.  #progressnotperfection.  

This is what I do:

• I exercise for 25-30 minutes 5-6 days a week doing one or a combination of cardio, resistance, and/or yoga.

• Once a week, I might do a 90-minute yoga class online through zoom.  There are so many great yoga instructors doing this during quarantine.  

Think about what you can do. What will you try out? What are you doing already?

I am seeing patients through phone or zoom.
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Chen P, Mao L, Nassis, G, Harmer, P. Ainsworth, Li, F. (2020). Coronavirus disease (COVID-19): The need to

maintain regular physical activity while taking precautions. J Sport Health Sci. 9(2): 103–104. doi: 10.1016/j.jshs.2020.02.001 

Jimenez-Pavon, D., Carbonell-Baeza, A., Lavie, C. (2020) Physical exercise as therapy to fight against the mental and physical 

consequences of COVID-19 quarantine: Special focus in older people Prog Cardiovasc Disease.  Doi: 

10.1016/j.pcad.2020.03.009