Regular exercise is essential for supporting healthy immune function, preventing weight gain, boosting your mood, and keeping you overall healthy. This is important especially during this global pandemic.
With the quarantine in full effect for many people, now is the perfect time to take control of your health by building daily exercise into your work from home schedule. You don’t need a ton of equipment or time you just need to make a conscious effort to incorporate movement into your daily schedule.
The American Heart Association recommends adults engage in at least 150 minutes (two and a half hours) per week of moderate-intensity aerobic activity, or 75 minutes per week of vigorous aerobic activity. A combination of both spread throughout the week is ideal.
Here are our tips for maintaining your physical and mental health if you’re isolating at home.
1. Weave movement into your daily activities.
Binge watching Netflix? Get up and do some squats, push-ups or sit-ups before the next episode starts. Lunge your way to the bathroom or kitchen during a break. Do heel raises when you’re doing the dishes. Do the "see 10, send 10" push-up challenge on Instagram & tag your friends to share the love!
2. Play! Get creative with your children, dogs, or roommates.
Not only is playing fun but it also is a way to incorporate movement into your day. Come up with games you can play with children. Anything where you’re crawling, jumping, running, and skipping works. Get out in your backyard or local dog park and play fetch with your furry friend.
Dancing is also a great way for you and your kids to move. Turn on some of your favorite jams and break it down with your kids, partner, or roommates!
3. Get your heart rate up.
Aim to get your heart rate up multiple times per day. Go up and down your stairs a couple of times to get your blood pumping. Do an at home workout! At The Edge we offer multiple ways to access different workouts you can do at home. Join us virtually on Facebook or Instagram, we’re offering live workouts that you can do without any weights! Rule of thumb… sweat once a day and your mind and body will thank you! Can't make the live workouts? We're posting each workout on Instagram or head to The Edge app, click on the workout tile, and try one of our 7 "at-home" workout templates or create your own!
4. Get out and walk.
As long as you are still allowed to get outside in your town, get out and walk - not only will it help clear your mind, but it will also keep you active. Moving boosts your daytime energy levels, making it easier to fall asleep at night. A daily 30-minute walk can help prevent heart attacks, strokes, and diabetes, according to the National Institute of Health. Walking makes your muscles more sensitive to insulin, which helps to move glucose out of your bloodstream. You also lower your blood pressure, improve blood circulation, and increase healthy HDL cholesterol!
There are many studies that have shown mindfulness meditation can positively impact our mental and physical health. Meditation can reduce stress, improve sleep, increase focus, and even improve relationships! During this time of uncertainty, anxiety and stress can be an all-time high. Meditating once daily for even just 10 minutes can help ease stress and anxiety and help boost your mood! If meditation isn't your thing, try taking one of our live yoga or mind body classes to help free your mind and relax your body.