Fitness
Fitness: Back to Basics BY LINDSEY JOHNSON, MS
The arrival of COVID-19 changed the way the world operates. One of the disruptions was the closure of gyms and fitness facilities. For those who have built fitness routines centered around these businesses, many have questioned how to maintain a good routine with new limitations. Although restrictions are continually changing, the future remains uncertain. Fortunately, there are some basic exercises that are available anytime, anywhere. Incorporating these into the weekly routine can provide additional tools to help adapt for whatever surprises 2021 brings! The Department of Health and Human Services’ Physical Activity Guidelines for Americans recommends 150-300 minutes per week of moderate intensity aerobic exercise (or 75-150 minutes of vigorous intensity, or an equivalent combination thereof) along with at least two days of strength training per week. These basic exercises can help you achieve those goals by using bodyweight as the strength resistance.
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SQUATS LUNGES
Lunges are a popular bodyweight exercise that helps build strength and stability through the activation of a variety of muscle groups. Lunges can also be performed anytime and anywhere with no equipment and limited space. While performing lunges, hold your torso upright and step forward with one foot, ensuring that the knee doesn’t extend over the ankle on the front leg. In a slow and controlled fashion with uplifted chest, lower your body until your back knee touches the ground. Drive through your front heel and glute to push yourself back up to a standing position. Lunges have many variations beyond the front lunge. The movement can be reversed for a backward lunge, sequenced together for a walking lunge, adding momentum for a jumping lunge, or used in the opposite direction for a side lunge or curtsy lunge. Each variation works slightly different muscles, so incorporating them all into your routine will provide the greatest benefit. Aim for three sets of ten repetitions per leg.
Squats are another excellent bodyweight movement that engage multiple muscle groups simultaneously. Squats are great strengthening exercises because they prepare us for many daily activities such as going from sitting to standing or entering and exiting a vehicle. There are two primary types of bodyweight squats. The standard squat will begin with feet hip-distance apart, feet facing forward. Sinking the weight into the heels, squat down, keeping the chest lifted. You’ll want to continue sinking down until you are below parallel, then push through the heels to stand fully upright while squeezing the glutes. Another variation is the sumo squat. For this movement, legs will be a little wider apart with feet turned outward at a 45 degree angle. The other mechanics remain the same. Sumo squats work slightly different muscles and are also a good option for beginners as the widened stance provides additional stability. If needed, you can also squat down until you make contact with a chair, then drive upward. You can also hold on to a table or countertop for added balance. Harvard Health recommends three sets of ten repetitions as part of an overall fitness program.
PLANKS
According to Harvard Health, planks are the best core strengthening exercise. Not only do they target the core, planks require multiple muscle groups to work together to support the body. They are a good representation of how the body moves in daily life. Having a strong core helps with improved posture as well as reducing pain in the hips and back. To complete a plank, lie face down on the floor. Prop up on your forearms or extend your arms directly beneath the shoulders and allow your body to form a straight line from head to toe with gaze facing downward. The hips should be straight, not sunken or raised. Hold the plank for 10-30 seconds then rest. Aim to complete 2-3 sets. As your body adjusts, you can hold planks for 1-2 minutes at a time. You can complete planks daily, alternate days, or add to your regular fitness routine.
WELLNESS360 | NOVEMBER/DECEMBER 2020
