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5 apps to exercise at home 1:13
(CNN) - Concerns about coronavirus, social estrangement, gym closings, and home confinement may tempt you to just curl up on the couch and watch Netflix compulsively, or miss out on a great novel all day.
But regular exercise is essential to support healthy immune function; prevent weight gain (which can affect immune function); elevate your mood; and stay as healthy as possible (and out of the hospital or emergency room) during this challenging global pandemic.
With the world a little out of your control, now is the perfect time to take control of your health by incorporating daily exercise into your schedule.
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You should aim to do at least 30 minutes of cardiovascular exercise daily, plus strength training at least twice a week. That will prevent weight gain (especially if you're diabetic or pre-diabetic), since most people probably burn far fewer calories than they normally do due to drastic limitations in daily activities.
It is also important to try to limit prolonged sedentary behavior. A research study found that even an additional hour of sedentary behavior was associated with decreased immune function in young males, and a large-scale study found that sedentary behavior was also associated with an increased risk of heart disease, diabetes, cancer and risk of dying.
But don't overdo it: strenuous exercise or overtraining, especially for people over 65, who are not very fit to start or have a pre-existing medical condition, can temporarily suppress your immune system and should therefore be avoided during this pandemic.
Outdoor exercise such as running, cycling, walking, and hiking has the added benefit of providing a little sun exposure to increase your vitamin D levels. Vitamin D is produced in the skin with sun exposure and going outside. Outdoors, especially in nature if possible, it can even help strengthen your immune system and your mood, just make sure you maintain social distance.
What can I do at home?
Are you worried about exposure, are you quarantined, or is it raining? You can still do a full workout at home.
If you don't have exercise equipment at home, there is still a lot you can do to stay fit, active, and healthy during these tough times. Online streaming services, the Internet, and mobile app stores are packed with a variety of free and low-cost home workouts for all fitness levels and training preferences, and many don't require any equipment.
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Pilates and yoga expert Ellen Barrett recommends creating a comfortable space to exercise at home. “I have a yoga mat always placed and it's in a quiet corner of a living room outside my room. It also has a lot of natural light. That space is ready to meditate or do light stretches or do more intense barefoot workouts, "he explained.
Another fun idea for indoor exercise is "walking around the house," a term coined by Hungry Girl founder Lisa Lillien. Lisa actually started walking home in a hotel years ago because her travel schedule was getting in the way of her exercise routine. Lisa uses her step counter all day and takes steps in any way she can: watching TV, brushing her teeth, talking on the phone, going up and down stairs, even walking in the kitchen while preparing healthy meals.
Strength training is also very important in maintaining healthy immune function and staying out of the hospital (strong leg and hip muscles help reduce the risk of falls). This is especially true for people over 50 who are at an increased risk for age-related muscle loss, according to the American Council on Exercise.
A study in breast cancer survivors showed that resistance training three times a week had a beneficial effect on natural killer cells, an important component of our immune system.
The whole family
And don't forget your children. Exercise is not only important to your physical and mental health, as research shows that it also improves focus and academic performance. Also, exercising with other people can be more fun and take responsibility.
READ: Create an effective family routine when you are confined at home by the coronavirus
Los Angeles-based sports camp coach and director Rio Saken will regularly post free, fun daily trainings for kids on YouTube to help parents keep their kids active and healthy during these tough times. Or, you can always throw a makeshift dance party with your kids for exercise, and you're likely to have a few laughs (which can also boost your immune system).
A daily workout that you can start today
Coach Lynn Montoya, a fitness expert for people over 50, shared this excellent full-body strength training using just her body weight or a few items at home. You can even do many of these movements with your children or all of them depending on the age of your child, just make sure you choose a suitable age or weight and check that its shape is correct so they don't get hurt.
Perform each exercise 10-12 times before moving on to the next, and complete one to three rounds of all movements with 30 seconds of high knees, jumping or marching in place between each round.
Squats Stand with your head forward and your chest up and out. Place your feet shoulder-width apart or slightly wider. Extend your hands forward to help you balance. Lean your hips back as if you are about to sit in a chair. Keep your head forward as your upper body leans forward slightly. Lower so that your thighs are as parallel to the floor as possible (if not, okay), with your knees above your ankles. Press your weight back into the heels. Keep your body tight and push through the heels to return to the starting position.
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Reverse lunges. Stand with your feet shoulder width apart, hands at your sides or hips. With your right foot, take a long step back, landing with the ball of that foot on the ground and with your heel up. Lower the rear leg down until it gently touches the ground or near it, creating a 90 degree angle on the front leg. Push through the heel and midfoot of the front leg to get back on your feet, aligning your right foot with your left. Repeat on the left side. That is a repeat. (Note: If you have knee problems, or are a beginner, lower your knee just a quarter of the way down, working within your range without pain. You can also start with a shorter stride length and increase the distance as you get stronger.)
Knee push-ups. Start in a hands-knees position on the floor with your eyes on the floor below you and your hands slightly wider than shoulder width. Your knees should be at a comfortable distance. Inhale as you slowly lower your elbows to bring your stomach to the floor. Make sure to keep your core muscles contracted! Pause for a second and then exhale as you push from the ground to your starting position. As you strengthen, flex from the toes.
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Rows of an arm. If you don't have a set of weights, try using a bottle of laundry detergent, canned goods, a bottle of water, or even a carton of milk. Leaning over the arm of a sofa or chair, you want to have a 45 degree curvature of your upper body. Keep your back neutral and keep your center contracted. Pull the weight (or the makeshift) up next to you. Keeping your arm close to your body while pulling your elbow back, squeeze your shoulder blade before fully extending your arm to the starting position. Repeat.
'Curl' of biceps in unison. Stand tall with your feet hip-width apart. Hold a weight or makeshift weight in each hand with your arms at your sides and palms forward. Keeping your abs tight and your elbows glued to your sides, bend your elbows (not your wrists!) To flex your weights to your shoulders. Hold for a moment, then slowly return to the starting position.
Triceps dip. From a chair or counter, place your palms forward on the edge of the counter or the edge of a chair and place your feet at a 45-degree angle. Keeping your knees soft and your center contracted, slowly bend your knees as you bend your elbows back. Return to the starting position. To make this more challenging, try lifting your foot slightly off the floor.
Table position. Place your hands directly below the shoulders, slightly wider than the width of the shoulders, as if you were about to do a push-up. Fix your toes to the floor and squeeze your glutes. To help neutralize your neck, find a place on the floor 30 centimeters beyond your hands; you want your head to be aligned with your back. Hold the position for 30 seconds. As you become more comfortable with the movement, hold the plank position as long as possible without compromising your shape or breathing.
I hope these simple tips and exercises help you and your family get fit and stay healthy and fit during this pandemic and well after. You are never too old or too young to start developing proper habits for life.
Dr. Melina Jampolis is a board certified medical internist and nutrition specialist and author of several books, including "Spice Up, Slim Down."
physical exercise