With COVID-19 impacting our lives, it’s hard to stay focused on maintaining a routine, especially if you are in one of the at-risk groups like the elderly and immunocompromised. For those of us in the at-risk group, not only are we having to be more vigilant, but we are also having to make sure we stay on top of our health.
By increasing our fitness and activity, we can improve our chances to stay well, reduce our stress and anxiety, and be in better shape against COVID-19 in case we get it. Without access to gyms and health clubs, we can still exercise from home and take control of our routines. These exercises are great for those of us who are in the at-risk group, as well as those with mobility issues and just starting out in your fitness journey.
Resistance Bands
I use resistance bands often to help with my mobility issues. It not only helps with stretching, but also to use my own body for weight training. If you do not have resistance bands, you can try using a stretchy shirt that you do not mind cutting up, or even some old leggings that you are too small for now. Any type of stretchy fabric will work! CLICK HERE to view this free YouTube workout from Curtis Adams!
Weight Lifting
Weight lifting is not just for the gym – it can be easily done at home! Not only will you be able to strengthen and tone your body, but you can also burn a lot of calories in the process, even without formal weights. Try using different sized cans from your pantry. I always have a few cans around that are about 32 oz, so roughly 2 lbs in weight. While that may not seem like a lot, you can do several reps or use them while walking around the house. No large cans? Try using bottles of water or even jugs of milk. Of course, exercise caution, especially if you are not used to weight lifting.
Dancing
This is definitely my choice of work out! I begin every morning asking Alexa to play different dance stations, and have incorporated it into my morning routine. I dance while getting ready for work, and sometimes, my husband and dogs join. It not only makes me feel energized, but also helps my spirits listening to some really positive music. If you have any mobility issues or are concerned that your steps around the house may disturb your neighbors or family members, try doing it sitting in a chair or lying in bed. Any extra movement we provide ourselves is extra cardio that we would not have by just staying stationary. Maybe even try grabbing a couple of canned veggies to add some weight to really boost your workout!
Yoga (Modified)
Yoga is another great workout and can be modified depending on where you are at with your fitness and flexibility. It is also beneficial for reducing stress and anxiety. What is great is that you do not necessarily have to get onto the floor to do all of these exercises. You can do some of these on a chair or even on your bed. I recommend checking out this free video from Johns Hopkins Rheumatology, which is specifically geared towards arthritis. I know for me, I struggle getting on and off the ground (if I fall, I am likely down for what feels like hours). This video has you use a chair for a portion of the workout, which makes it a lot less intimidating for someone with mobility issues.
Leg Lifts
Leg lifts are probably one of the easiest ways to work out without any equipment, no matter your physical fitness level. You can do these from literally anywhere. I personally do them when lying in bed, but you can do them on the floor or even on the couch. Wanting to try with extra weight? Pop Workouts has a free tutorial with how to do these, as well as how to do them with a weight ball. If you do not have a weight ball at home, maybe try with a heavy pillow or couch cushion. Or if you have any little ones at home, that may be even better as you can include them and use them for additional weight!
Walking
While we may be unable to walk on a treadmill at the gym, we can still enjoy some fresh air outside. I know there is some hesitancy here, but as someone that has had mobility issues and still has a compromised immune system, there are some additional precautions that you can take and still walk outside safely.
- Bring a mobility device with you.
- Bring hand sanitizer or alcohol wipes with you, in case you need to take a break on a park bench.
- Wear a bandana across your face.
- Walk within your neighborhood so you are close to home in case of an emergency occurs.
- Bring your cell phone with you.
- If you choose to walk in a public park, make sure to keep at least 6 feet apart from the next person.
- Have fun and enjoy the fresh air.
We may be stuck at home for a while, but with a lot of us being at risk, we need to be focused on our health and staying active. We cannot risk being unable to put up a fight if we are affected, let alone giving up on our goals. We are all in this together!
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