Moving Through the Pandemic

The coronavirus pandemic is changing our exercise habits, for better and for worse. Personally, I’m biking around my neighborhood more because there are fewer cars on the streets. But my 23-year old son misses his gym routine. And a friend recently posted on Facebook that her rear end hurts from sitting so much! With many states opening up, some people might be ready to head back to the gym. Others will choose to stay home. It’s a good time to help your clients or students assess their exercise habits (or lack thereof) and figure out a way to keep moving throughout the coronavirus pandemic. Here are some topics you could cover: Exercise for weight control: Our Exercise to Lose and Control Weight PowerPoint lesson explains that you burn twice as many calories when you’re moving as opposed to sitting, along with lots of other reasons to get off the couch or out of the office chair! Remember the other benefits of regular exercise (150 minutes/week + strength training 2x/week):

• Helps control blood sugar, and blood pressure
• Reduces risk of heart disease, type 2 diabetes, and some types of cancer
• Strengthens your bones
• Improves mood
• Helps you sleep
• Reduces stress

Make a plan: Move Your Way has an online Activity Planner that lets you set your own weekly goals, choose the activities you want to do, and print out your plan. Work out at home: Our Home Exercise PowerPoint lesson covers all the bases, including tips on how to be a smart consumer when setting up a home gym; incorporating 10-minute periods of activity throughout the day; couch potato exercises; and more. Think virtually: Many gyms and studios offer their classes online. There are lots of free options available as well. Look for YMCA videos on YouTube and check out the recommendations in this previous blog post. Watch what you eat: Just because you’re exercising doesn’t mean you can eat whatever you want. Consuming an extra 100 calories a day can result in a weight gain of 10 pounds per year! Check out the CDC post on masks. Wearing a cloth mask ensures you do not infect other people while a surgical mask or N95 can ensure you don't get infected if you are around a lot of people or sick people. Adopt the strategy recommended by your local experts or that you feel is best. If you are wearing a mask be careful not to overheat outdoors. Wear a hat, take plenty of water, and take it easy especially if you are just starting out. It might be smart to pay attention to the weather and walk when it is cooler.