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Mar 23

Stuck? Stick to it! – Winnipeg Free Press

Exercise Programs Comments Off on Stuck? Stick to it! – Winnipeg Free Press

A trip to the gym is part of daily life for many of us but workout and wellness routines are changing, with most gyms closing temporarily due to the coronavirus outbreak.

And as COVID-19 puts everyone on high alert, gym dwellers are figuring out how to navigate the situation from home.

JOHN WOODS / WINNIPEG FREE PRESS

Karton, who is is trying a 30-day home program where she logs her workouts in an app, set up shop in her basement.

The pandemic has millions of people adjusting to life indoors. That means forgoing their typical gym routine and taking part in home workouts. So, while your favourite workout class or fitness centre might be shut down for the time being, that doesnt mean you should stop sweating. In fact, working out might be one of the best ways you can pass the time while youre social-distancing.

Even more than usual, we have a good reason to exercise: physical activity contributes to good health which, in turn, helps us maintain sturdy immune systems. Its also a good way to ward off going stir-crazy from being cooped up inside for an extended period of time. Maintaining some type of routine is crucial during these unsettling times.

On top of the physical benefits, exercise is also a great stress-reliever. Its well known for its mood-boosting abilities, releasing powerful hormones called endorphins into the bloodstream. And lets face it, many of us could use a lift right now.

Since the COVID-19 outbreak, Jennifer Karton has had to change her routine. She used to go to her gym three to four times a week, plus partake in a weekly yoga class.

"I decided it was best to start working out from home. The concern for COVID-19 and the urge to do social- distancing weighed too heavy on my mind, so I made the switch," she says. "I have a toddler and I wanted to minimize my social circle and potential exposure for my daughter and my husband."

Karton is on a 30-day home workout program where she logs her daily workouts in an app that generates a report to her virtual trainer (she has to be accountable to somebody, right?) so she set up shop in her basement.

"Im new to not having access to a gym. Theres way more technology in play now with my workouts, whereas before Id show up to the gym with my runners and a positive attitude," she says. "So, it was important that I adapt my training schedule to a virtual one and keep in touch with my trainer through the app for accountability and structure."

Now that shes keeping active at home, Karton has started to involve her 19-month-old daughter, Isabella.

RUTH BONNEVILLE / WINNIPEG FREE PRESS

Gym chains such as GoodLife Fitness have closed their doors until further notice, owing to the pandemic.

"Ive enjoyed incorporating my busy toddler when I do yoga. She watches and mimics my stances," she says. "She loves downward facing dog, happy baby and cobra. Its certainly not as productive as a yoga class but its profoundly more fun."

Karton is also enjoying her new "virtual gym community," where she connects with friends on similar programs.

She admits there are some challenges to the new environment. And since her office has switched to working remotely, her entire routine has been turned upside-down.

"Its easy to let household or family distractions bump my workout. The dishes, housework or the comfortable couch staring at you can be a powerful force after a long day," she says. "But I make sure to dedicate a part of my day for physical activity. Im doing a lot more body-weight exercises and incorporating resistance bands."

And household items also make perfectly adequate workout gear. Use dish towels as sliders for exercises such as lunges and mountain climbers or a sturdy chair for step-ups. Those emergency soup cans (or wine bottles) you stockpiled? Great for bicep curls.

"I actually did crunches holding a case of canned tomatoes. Some moves require ingenuity," Karton says.

You dont have to own fancy equipment to get in a good home workout. Choose five exercises squats, burpees, pushups, lunges and jumping jacks do each for a minute and repeat the circuit three to five times. Or download the Tabata app, a type of high-intensity interval training: choose one exercise, push yourself as hard as you can for 20 seconds and then rest for 10 seconds. Repeat eight times.

For people looking for more guidance during their home exercise, there are plenty of apps to try:

EkhartYoga: an online platform is offering free meditation and yoga instructional videos to help people counteract the escalation of stress and anxiety.

Down Dog: an app for practising yoga at home is offering access to their library of workouts yoga, yoga for beginners, barre, and seven-minute workouts free until April 1.

Nike Training Club: tons of free workouts are added regularly by Nikes world-class master trainers. Browse workouts ranging from beginner to advanced, based on muscle group, duration and workout type (endurance, strength, mobility or yoga).

Obe: hosts more than 4,000 strength-training and cardio classes from dozens of top trainers. Obe even has quick, kid-friendly classes. The platform is offering new users a free month.

Tone It Up: a crew of trainers create workouts ranging from strength training, boxing, yoga and HIIT. Plus, its got daily reminders to keep you accountable. Free 30-day trial.

Daily Burn: if you like the motivational aspect of workout classes, this online community could help while youre self-quarantined. In addition to thousands of recorded group workouts, they also provide virtual one-on-one training sessions. Free 30-day trial.

While the coronavirus pandemic has caused running races to be postponed and cancelled, you might be wondering if you can still train outdoors. The best plan is to go out for a solo run away from crowds and at a safe distance around pedestrians. Enjoy the outdoors, fresh air and some vitamin D. Be sure you know whats going on in your area and if there are any restrictions or mandatory self-quarantines. And once you get home, wash your hands immediately. If youre sick or at-risk of spreading the virus, you shouldnt go out at all. Seriously. Your immune system might be able to withstand COVID-19, but what about your mother, grandmother or great-uncle? Do it for them.

Exercising outdoors also allows you to wave at your neighbours (from two metres away, of course) and strengthen our community connection, which is incredibly important right now.

COVID-19 is changing all of our daily habits adults are working from home, kids are home from school and were all doing our part in social-distancing. For many, the hysteria and feelings of helplessness can get the better of us. Maintaining some sense of routine and pattern can help us weather the storm. Wake up at the same time each day, have breakfast, create a dedicated space in your home to work and try to stick to a schedule, including work breaks. And if youre missing your co-workers, schedule a conference call, Google Hangouts Meet or Zoom meeting.

And try your best to manage stress, even during anxious and uncertain circumstances. This means managing fears about the coronavirus itself good strategies include taking breaks from television and social media, which can help you avoid panic and misinformation. Take time to unplug and recharge. How you choose to relax will vary from person to person: read a book, find a guided relaxation video on YouTube, FaceTime a friend or try a new recipe from your favourite cookbook.

And one of the best ways to stay healthy is also free getting enough sleep. That means seven to nine hours each night for most people. While asleep, your body does critical repair and recovery of essential functions.

And youre going to keep hearing this: wash your hands a lot for 20 seconds. If you sneeze or cough, wash them. Also, avoid touching your face, eyes and nose.

Exercise could be your lifeline. While the physical benefits to maintaining some level of activity are obvious, its important not to ignore the mental side. In fact, during this unprecedented time of lifestyle adjustments, stress and worry, your mental health is crucial.

sabrinacarnevale@gmail.com

Twitter: @sabrinacsays

Sabrina CarnevaleColumnist

Sabrina Carnevale is a freelance writer and communications specialist, and former reporter and broadcaster who is a health enthusiast. She writes a twice-monthly column focusing on wellness and fitness.

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Stuck? Stick to it! - Winnipeg Free Press

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