It is very good that you take time from so many activities, and it may even be advisable if you have been ill or have suffered an injury. But the benefits of exercise are too great to allow a break to become the new normal.
“Exercise is a miracle ‘drug’,” says Keri L. Denay, MD, lead author of a recent American College of Sports Medicine cautionary ad that encourages Americans not to go through high the benefits of activity during the pandemic.
Moving the body has been shown to reduce anxiety and depression, reduce the rates of many cancers and the risk of a heart attack, and improves immunity in general. It also helps build strength and endurance.
Getting back to exercising can be challenging at best, but with gyms and face-to-face exercise classes out of reach for many people these days Due to COVID concerns – 19, it can be difficult to know where to start. And it is important to be active in a balanced way. “Too much activity too soon results in injury or burnout,” says Mary Yoke, PhD, a faculty member in the department of kinesiology at Indiana University at Bloomington.
Follow this tip to return to exercise safely.
Talk to your doctor
This is a must if you have a chronic medical condition, such as a heart or kidney problem, or diabetes, or if you are recovering from an injury, or from COVID – 19 or other serious illness. But it is also a good idea if, in general, you are a healthy person, your doctor may have personalized advice to help you make the most of your efforts.
Start small, go slow
Don’t try to get back to where you were before you stopped exercising. If you walked 3 miles a day, played 18 golf holes 3 times a week or lifted weights of 10 pounds for 3 sets of 10 reps, reduce activity to ½ mile every other day, or play 9 holes of golf once a week with short walks on other days or use 5-pound dumbbells for a set of 10 reps.
Increase time, distance, and intensity gradually. “This is not something you can do overnight,” Denay says. But you will get immediate benefits like less anxiety and better quality of sleep.
Talk to your doctor
This is a must if you have a chronic medical condition, such as a heart or kidney problem, or diabetes, or if you are recovering from an injury, COVID – 19 or other serious illness. But it is also a good idea if, in general, you are a healthy person, your doctor may have personalized advice to help you make the most of your efforts.
Start small, go slow
Don’t try to get back to where you were before you stopped exercising. If you walked 3 miles a day, played 18 golf holes 3 times a week or lifted weights of 10 pounds for 3 sets of 10 reps, reduce activity to ½ mile every other day, or play 9 holes of golf once a week with short walks on other days or use 5-pound dumbbells for a set of 10 reps.
Increase time, distance, and intensity gradually. “This is not something you can do overnight,” Denay says. But you will get immediate benefits such as less anxiety and better quality of sleep.
Listen to your body
If you have a hard time breathing to speak in complete sentences, stop. If you feel good, go a little further or faster. Do you feel exhausted after a session? Lighten up the activity next time. And be on the lookout for serious symptoms, such as chest pain or pressure, shortness of breath, or severe dizziness or fainting spells, and seek medical attention immediately.
Make a habit
Consistency is the key to getting stronger and developing stamina and stamina.
10 minutes of activity per day it’s a good start, says Marcus Jackovitz, DPT, a physical therapist at the University of Miami Hospital. All the experts we spoke to strongly recommend walking because it is the easiest and most accessible way to exercise. While it can be an exercise on its own, if your goal is to get back to Zumba classes, tennis, cycling, or any other activity, walking is also a great first step.
Complete your routine
Combine cardiovascular exercise, such as walking, with muscle resistance training to keep your muscles and bones in optimal shape. It can be as easy as standing up and sitting down from a chair 5 to 10 times.
For your upper body, do 5 to 10 push-ups against a wall or tall counter. Or, use cheap resistance bands, which allow you to do more exercises than dumbbells and also take up less space.
Practice the movements
Even if you can’t do your favorite activity yet, you can still practice the moves. With or without a bat or racket, swing like you’re hitting the ball. Paddle like you’re in a kayak or canoe. Imitate your favorite swimming style. The action will remind you of the joy that the activity has given you and prepare your muscles for when you can go out again.
Don’t do it alone
Do exercising with others “can help you stay in the routine and make exercising more fun, so you’re more likely to do it again,” says Jackovitz.
You can do activities like golf and tennis or go for a walk with others and continue to be socially distant. But when you can’t connect in person, consider using technology. Chat on the phone with a friend while walking around your neighborhood. Use FaceTime or Zoom with a family member during your strength training or stretching at home.
You can also join a live stream or on-demand exercise class. SilverSneakers offers them for seniors, or try EverWalk for virtual challenges.
Editor’s note: This article also appeared in the January issue of 2021 from Consumer Reports On Health.
Consumer Reports is an independent, nonprofit organization that works side by side with consumers to create a fairer, safer, and healthier world. CR does not endorse products or services, and does not accept advertising. Copyright © 2021, Consumer Reports, Inc.
Consumer Reports has no financial relationship with the advertisers on this site. Consumer Reports is an independent, nonprofit organization that works with consumers to create a just, safe, and healthy world. CR does not endorse products or services and does not accept advertising. Copyright © 2021, Consumer Reports, Inc.
