working out during COVID-19

Staying Fit in Isolation

Much like the joke that freshman college students gain the “freshmen fifteen” a trending hashtag on social media is #quarantine15. Due to the stress, loneliness, and uncertainty of this time, you may wish to turn to food for comfort and to destress.

 

Passing the time by trying a new recipe, cooking with your significant other or children, or celebrating little blessings with a special dessert at this time, are all great ways to make the most of a stressful situation.

 

Don’t feel guilty if you take a break from the normal routine or gain a few pounds as you try to get a handle on all the difficult emotions you may be facing at this time. However, staying healthy could not be more important than at a time like now.

 

Free home workout options

The easiest way to begin an at-home workout routine is through the guidance of instructor-led videos. Many of these videos require no additional equipment and give you the benefit of being able to pause them to perfect your technique.

Many companies are offering their workouts for free or as an extended trial as COVID-19 runs its course. So there’s no better time than now to try out a new workout and establish a good routine.

Here are a variety of workouts by leading companies in fitness that you can try at this time for free.

 

Peloton

Peloton produces top of the line treadmills and exercise bikes. Their workout app is normally $13 a month. However, Peloton is currently offering a free, 90-day trial. You do not have to own their equipment to use the app. The videos include strength, yoga, meditation, boot camp, and cardio classes. If you’re still able to get outdoors, audio-only classes are available for outdoor running.

 

CorePower Yoga

CorePower shut down their studio and moved to online-only classes that you can stream from their website. New classes are added weekly, including yoga, sculpt, and meditation. The company is offering some free classes while the studio remains closed, but you can also gain access to all of their videos for $19.99 per month.

 

Nike Training Club

Nike Training Club offers an always free workout app with a wide variety of home workouts, including programs that help you set a workout schedule. The app allows you to filter your search results based on the equipment you have available also.

 

Les Mills

If you’ve ever had a membership at a gym, there’s a good chance you’ve heard of Body Pump, a popular class, managed by Les Mills. Les Mills also offers dance, yoga, and boxing, many equipment free classes. All their classes are available on-demand with a 30-day free trial.

 

Amazon Prime Video

If you have an Amazon Prime membership, you already have free access to a library of fitness videos, like Zumba and cardio programs. Just search for “fitness,” then check the “Prime” box in the left sidebar to see what’s available for free streaming.

 

YouTube 

YouTube is a great place to find all sorts of exercise videos. Try something creative like rebounding if you have a trampoline at home or learn some new dance moves. Consider using Fitness Blender, a great library of over 100 free workouts.

 

Basic workout equipment under $100

There is plenty you can do without a single piece of equipment and many of us have financial concerns to consider due to the COVID-19 outbreak. However, if you can afford to invest in some equipment, here is a list of more affordable options which can be ordered via Amazon or various websites. We’ll link to them, but,of course, we cannot guarantee their availability when you read this article:

 

Jump rope

Workout mat 

Dumbbells

Lacrosse ball

Foam roller 

Yoga block

 

Have questions about COVID-19? We’re here for you. Check out ccmhhealth.com/covid-19-resources.

 

Disclaimer

The Comanche County Memorial Hospital website does not provide specific medical advice for individual cases. Comanche County Memorial Hospital does not endorse any medical or professional services obtained through information provided on this site, articles on the site or any links on this site.

Use of the information obtained by the Comanche County Memorial Hospital website does not replace medical advice given by a qualified medical provider to meet the medical needs of our readers or others.

While content is frequently updated, medical information changes quickly. Information may be out of date, and/or contain inaccuracies or typographical errors. For questions or concerns, please contact us at contact@ccmhhealth.com.

family in social isolation

Taking Care of Yourself and Your Family During Social Isolation

Due to the outbreak of the coronavirus (COVID-19), many individuals and families are now finding themselves dealing with a whole new way of living in social isolation due to work being moved home and/ or schools closing. During these uncertain times, taking care of yourself mentally, emotionally, and physically is more important than ever!

 

Here are ten tips to help you navigate these challenging times.

 

Create a routine

 

Having a few “vacation days” from the norm can be enjoyable at first. Use the time to let yourself or your children enjoy sleeping in, wearing pajamas all day, watching movies or playing video or board games.

However, having a routine reduces stress on yourself and children. Lay our clothes and prepare meals for the next day. Establish hours for educational time as well as chores if your children are old enough. The more like “normal” this time feels, the easier it will be on all.

 

Be careful of what your kids overhear

 

Kids often pick up more adult conversation than you realize. You may want to save turning on the news until after they go to bed and limit the adult conversation they are exposed to regarding the coronavirus.

They may be too old for you to completely shield them from it, however. Just because they don’t ask you about it, doesn’t mean they aren’t internalizing some fear. Have conversations with your child as appropriate and let them ask questions. It may be a good time to have important science lessons with younger children about germs and how to prevent illnesses.

 

Accomplish something new

 

Now may be a great time to find some video tutorials and learn a new skill or hobby. Try a new workout, write the book you’ve always planned to but never find time for, learn a new instrument, or master a new recipe. You may even wish to include your children in learning a new skill you haven’t found the time for amidst a busy schedule.

 

Make a simple, flexible meal plan

 

To keep the spread of coronavirus to a minimum, it is best to limit your grocery trips as much as possible. Yet, many individuals are finding it difficult to find some basic necessities, finding availability for grocery pick up, and having to shop multiple stores.

To keep your shopping as simple as possible, make a list of basic but healthy meals and a list of needed ingredients. Attempt to buy the ingredients as you find them and rotate through this meal plan.

Now is also a great time to reach out to friends and neighbors that may have farm-fresh produce and meat. We are fortunate to be in an area where we have an abundance of possibilities!

 

Form a strategy for working efficiently

 

Parents that work from home regularly love the extra time with their children. However, working from home has its challenges and disadvantages. To be successful, it takes a lot of flexibility on the part of the employee and employer as well as time management strategies. Some parents get up before their children and work an hour or two. Some work an hour or two after bed.

Prepping the night before helps as well. Prep snacks, meals and sippy cups. This includes your own drinks and snacks.

Plan a fun activity for small children and rotate toys to maximize playtime.

 

Remember that the outdoors are not canceled

 

Some fresh air, sunshine, and activity does the body good! Just because you shouldn’t be in large groups of people right now, doesn’t mean you can’t be outside. Play in your yard if you have a nice area to do so, or plan an outing with your family. Now may be a great time to discover a new park or take advantage of a nice spring day and visit the wildlife refuge.

 

Give each other space when necessary

 

Constantly being together has its challenges. Create boundaries to ensure everyone gets the peace and quiet they need. You could create a fun space for children with bean bags, or other alternative seating or even make a tent with blankets. Set aside an hour a day where everyone reads or listens to music in their rooms.

Parents, find some time to unwind and enjoy the quiet alone after kids go to bed. You deserve it!

 

Clean

 

Not only is it a good idea to sanitize to ward off illness, but decluttering is a great way to improve your mood. Psychologists say it is even important for your mental health. Now may be a great time to straighten up the garage, organize your home office, or accomplish whatever other cleaning task that always gets put off. You never know what items you are ready to get rid of that someone needs during this time.

 

Find your outlet

 

There are many ways to help yourself combat all the emotions in these times of uncertainty.

Journaling is a great outlet that boosts your mood.

Exercising is another mood booster which you should be doing anyway to stay healthy!

Doing something kind for others is also an excellent way to put a positive spin on the situation.
Offer to pick up groceries and other necessities for an elderly neighbor or make cards for elderly patients quarantined in local nursing facilities. Help stock a local food pantry since many children are unable to get a needed meal at school at this time.

 

Keep in touch with friends and family

 

Although it isn’t the same as a good old fashioned gettogether, technology does help when we are in isolation away from dear friends and family members. Social media, emails, texts and FaceTime make it easier for keeping up with those we care about.

 

 

Check out how we are working to keep our community safe here: ccmhhealth.com/coronavirus-annoucement.

 

Disclaimer

The Comanche County Memorial Hospital website does not provide specific medical advice for individual cases. Comanche County Memorial Hospital does not endorse any medical or professional services obtained through information provided on this site, articles on the site or any links on this site.

Use of the information obtained by the Comanche County Memorial Hospital website does not replace medical advice given by a qualified medical provider to meet the medical needs of our readers or others.

While content is frequently updated, medical information changes quickly. Information may be out of date, and/or contain inaccuracies or typographical errors. For questions or concerns, please contact us at contact@ccmhhealth.com.