While we are still practicing preventative measures to stop the spread of COVID-19, you may have found it a little difficult to keep up with your typical exercise routine. If you enjoy going to the gym and participating in fitness classes, you may miss the camaraderie and motivation you get from the fitness atmosphere. It’s also normal to feel less motivated to exercise because your routine has been interrupted.
Although physical activity won’t prevent you from contracting COVID-19, it does have other protective benefits. Here is a guide to help you navigate getting fit during the pandemic.
Benefits:
- Reduction of anxiety and stress
- Support your immune system
- Lose Weight
- Reduce your health risks and prevent diseases
- Improved sleep, cognition, and quality of life
Areas of Focus:
- Strength and core strength: Beginning at age 30, you can begin to lose up to eight percent of your muscle strength every decade. Muscle-strengthening activities include increased bone strength, muscular fitness, and can also help to maintain muscle mass during weight loss. While there is no specific amount of time recommended for muscle and core strengthening, it is recommended that you train all muscle groups at least twice a week.
- Aerobic Capacity and Endurance: Aerobic exercise consists of any activity that provides cardiovascular conditioning. Guidelines recommend at least 150 minutes of moderate aerobic activity per week. Committing to small amounts of moderate to vigorous activity per day will be beneficial to keeping your heart, lungs, and circulatory system healthy.
- Flexibility, Mobility, and Stability: Flexibility, mobility, and stability exercises work independently to provide a better range of motion and control the position and movement of your joints.
How much exercise do you need per week?
Children and adolescents should meet the key guidelines by doing activities that are appropriate for their age. For substantial benefits, adults should do at least 150 minutes of moderate-intensity aerobic activity per week.
- Children 1 year and younger: should be physically active a few times per day
- Children 5 years and younger: should have at least 180 minutes of moderate to vigorous physical activity per day
- Children and adolescents 5-17 years of age: should have at least 60 minutes of moderate to vigorous activity, including strength exercises at least 3 times per week
- Adults over 18 years of age: should have at least 150 minutes of moderate exercise or 75 minutes of vigorous activity, including strength exercises at least 3 times per week
Want more information about how to navigate staying fit and staying safe during the pandemic? Join us August 6 at 6pm for our Stay Fit, Stay Safe live stream featuring John and Tammy Wright of ABC Fitness Connection. Don’t miss out, RSVP on Eventbrite today!
