Daily Excerpt: Exercising in a Pandemic (Young) - Exercising Outside
excerpt from Exercising in a Pandemic by Pat Young:
(note: good information for any time where opportunities are limited)
Exercising Outside
My good friend and a retired nurse,
Merisa, lives on acreage in a remote area of the Southwest. She has some
exercise equipment in her home, bought long before the pandemic became a
reality, but she is also an advocate of exercise outside.
“Of course, exercise enhances and
improves health and wellbeing,” she says. “It also improves appearance and
mental health.”
“If you can’t go to parks, or use tennis
courts or golf courses, then walk,” she says. “It’s possible to keep your
distance, even when walking in your own neighborhood. Varying the pace is a
good thing to do, too.”
If you live in an area near resources,
swimming, dancing, yoga or other exercise classes are a good alternative to
walking. Many gyms reopened as the pandemic waned, while limiting the number of
people in each class to keep social distancing in place. If you are not ready
to rejoin indoor classes, exercise outdoors. Biking, swimming, walking,
jogging, playing outdoor games or even horseback riding are positive alternatives
to just staying at home doing nothing.
Anything that keeps you active helps
lower blood pressure, stimulate the immune system, and keep you healthy.
A supplement to HEALTH Magazine states
that walking is a “shockingly effective strategy for lifelong good health.” It
goes on to say that walking has an unlikely virtue – its inefficiency. “If you
want to work major muscle groups, get your blood moving and take in oxygen,
then efficiency is not your first priority.”
Studies show that walkers traveling
faster than five miles an hour actually burn more calories than runners going
the same distance. Walking briskly can also boost immune response and improve
circulation, the article says.
HEALTH Magazine says that to begin a walking program,
keep in mind that you are in no big hurry. This is lifetime health, not
overnight magic. Forget stopwatches, heart rates and techniques. Just go for a
walk at a comfortable pace, slightly above a stroll. Fifteen to thirty minutes
will do. (For seniors who are taking their first steps toward fitness, it is
recommended that you check with a physician first.)
The magazine suggests starting by timing
how long it takes to walk a mile comfortably on flat ground, and building from
there. The goal should be three to five times a week. Change your course to
enjoy different scenery. The proper technique is not as important as getting
out there and doing something. The key is to stay active.
To make walking a habit takes willpower.
Try to schedule regular walks with a friend or relative. The “buddy system”
works well for most people, and keeps you going. Or get a dog. A dog needs
regular walks. Don’t think of walking as exercise. Just enjoy the scenery, the
fresh air, and the camaraderie. If you visit along the way, practicing social
distancing.
If you are a young family, take the kids
for a walk. Push the baby in a stroller. Just get out and enjoy the fresh air.
For outdoor exercise, whether you are
working in the yard planting flowers, raking leaves or mowing grass, all it
takes is a good pair of shoes and loose, comfortable clothing, depending on the
climate where you live.
If you are walking and live near a
river, a beach or a park, pick a scenic route that will make you want to go
back. Enjoying the flowers in bloom, birds chirping in the trees, fish jumping
or waves rolling on to the shore while you walk is bound to make you want to
walk that way again and enjoy nature.
Swing your arms while you walk for extra
benefit. And don’t forget to do some stretching before and after any exercise. It
helps your muscles warm up before and relax after a workout.
A
good stretching exercise is to just stand and reach up as if you were trying to
get something off a high shelf. Stretch up as high as you can. Then, clasp your
hands together while your arms are still stretching up over your head and
slowly bend your torso from side to side. Unclasp your hands and slowly reach
down for your toes. Hang there for a few seconds before slowly returning to a
standing position. This feels good. Honest. It will stretch and relax your
muscles.
If you are walking in hot weather, be
sure to take a bottle of water along to stay hydrated.
When the weather turns ugly, you can
still take a walk. Shopping malls have reopened, and most offer walkers the
opportunity to exercise before they open for business. Health clubs, if you are
a member, have treadmills available.
Staying motivated, keeping a routine and
having a goal will keep you going. There is nothing more important than your
health, and exercise goes a long way toward keeping you healthy and happy.
Julie Emmerman, a sports psychologist in
Boulder, Colorado, says, “Take responsibility for your wellbeing, and exercise
is one of the best ways to do that.”
She says, “Ask yourself what you can do
to make yourself feel better as you select fitness goals. Focus on not how low
you might feel now, but on how energized you will be when you’re done.”
Promise yourself a post-workout treat.
You might be thinking of a latte, a healthy salad, or a dessert you love. Maybe
you have been trying to find the time to go on a shopping trip for some new
work-out clothes, or maybe you just want to relax with that good book you
started reading last week.
For more posts about Pat and her books, click HERE.
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