PAGE 22 • April 2020
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TABLE HOPPING
Exercise & Fitness by JENNIFER NASTASI GUZELAK
Staying Active During the Coronavirus Outbreak The Coronavirus (Covid-19) had affected us all. Whether we’ve gone to the grocery store to grab a few items and found the shelves bare, lost our job because our place of employment has shut down, or showed up at our gym to find a closed sign hanging on the door, we’ve all felt the impact in one way or another. For many of us the gym is a source of stress relief and comradery. Only there, are we surrounded by like-minded people who make physical fitness a priority. We are creatures of habit and things that are consistent in our lives brings a sense of calm, order, and satisfaction. When normality is taken away, things can become confusing, scary, and even dangerous for ourselves as well as for others. We know that staying fit and active is our best way to build a strong immune system and stay healthy. So, what do you do when people around the country are being encouraged, if not required, to stay home? What do you do when your community gym has closed until further notice? First off, unless you are very sick or under quarantine that requires you to stay indoors, running or walking outdoors is a great way to stay active. Going outside won’t cost you a thing and the fresh air could do us all some good! Secondly, staying active can keep your immune system and lungs strong, give you a mood boost, and offer some vitamin D.
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Look at this forced change of routine as an opportunity instead of a threat. It can be a much-needed break for your body, mind and soul. It can allow your body to rest and heal, and decrease your chances of overuse injury, simultaneously strengthening areas previously neglected. We know that most CNY fitness stores are pretty close to being wiped clean. Even if they weren’t, many of us don’t have the funds to go out and purchase exercise equipment. If we did, toilet paper would be first on our list! This is a time to be creative. If you are unable to get outside due to the weather or otherwise, no worries! Do you have a resistance band, a couple of large water bottles, and a chair? Do you have stairs? So many of our social media outlets are providing us with workouts we can do at home. A lot of group fitness instructors and personal trainers worldwide are also doing their part by doing Facebook live. This could be just the motivational boost you need and it never hurts to try something new. Here’s an at home workout you can try: 20 bodyweight squats 10 push-ups 10 walking lunges (each leg) 15 dumbbell rows (use a milk jug or other weight) 30 second plank 30 second jumping jacks Repeat the circuit 3 times so you will have 3 sets of each exercise completed when you are finished. How do we stay emotionally healthy during the midst of the current outbreak? It’s really easy to get yourself worked up into a panic, especially if you read too many articles or watch too much TV. Everything is about the Coronavirus (Covid-19), and understandably so, because it is a pandemic. It’s important to pay attention to your body and your emotions. It’s natural to experience stress and anxiety in the face of a threat we cannot control. Every person reacts differently, so pay close attention to what your body and emotions are telling you. In the midst of a stressful season or situation, many self-care practices are the same ones that prove helpful in everyday living. Maintain your normal routines the best you can. Stay active, make healthy food choices and get an adequate amount of sleep. Set aside some time each day for you. Whether it’s taking a bath, reading a book, meditating, or chatting with a friend, it’s essential that you take a “break” and maintain some normalcy in your life. Though there’s much about the coronavirus outbreak over which you have no control, you can choose to embrace the kinds of practices that will keep you and your loved ones safe. The CDC suggests: Avoid close contact with people who are sick. Avoid touching your eyes, nose and mouth. Stay home when you are sick. Cover your cough or sneeze with a tissue, then throw the tissue in the trash.
