Staying healthy during COVID: Exercising

I’m going to let you in on a secret: for the past few months, my only form of exercise has been shoveling the snow in the driveway to move the car into the parking lot, or taking out the garbage, which doesn’t really count. So yes, I’m guilty of inhabiting this extremely sedentary lifestyle during lockdown and neither my body nor my mind took it very well. I had to remind myself that it only takes about thirty minutes of movement a day to improve your mood, reduce your stress, and get better sleep; all three of which I needed, and I’m sure some of you might too. So whether you’re itching for gyms to open up again or are in need of some motivation, here are some tips for how to work some exercise and movement into your routine!

Note: make sure you do a warm up before any intense or unfamiliar exercise to avoid injuries and muscle strains. 

1. Start with the basics. If you aren’t stretching or taking breaks while working away at a desk, set aside some time each day to relieve your tight muscles (I’m looking at you, hunched shoulders). Not sure where to begin? Yoga with Adriene on YouTube has great stretching routines you can follow. 

2. Setting up a SMART goal is also a good way to check-in with yourself and your  exercise habits.

• To build your goal, think about why you want to exercise. This is especially important if you want to create a sustainable routine. Is it to build muscle? Decrease stress? Simply get moving? Whatever your “why” is, SMART goals help you avoid making goals like, “I want to exercise more,” and instead say, “I want to exercise for a minimum of 30 minutes a day 3 times a week.” 

• Ask yourself, what can I do to attain that goal; what will those 30 minutes consist of? Perhaps it’s walking twice a week and doing yoga once. Click here for more information on creating SMART goals.

3. Follow an at-home workout. There are a plethora of online videos for pilates, yoga, and HIIT (high-intensity interval training) workouts you can access for free on YouTube. If you’re looking for something more structured, many fitness instructors provide workout programs for reasonable prices. Personally, I used  to make my own schedule based on what I want to focus on for the day and pick videos based on that (i.e. Monday is core, Tuesday/Thursday are cardio, Wednesday is legs, and Friday is arms). Incorporating weights into these workouts is optional, but it’s an excellent way to start building muscle. If this doesn’t interest you, keep reading for some more ideas.

4. Get outside, safely! Despite the cold weather, you’d be surprised at how many activities can get your heart pumping outside. Below are some ideas. Be sure to wear a mask if you will be in close proximity to others outside and follow public health guidelines as necessary. 

• Go for a walk in your neighbourhood or on a trail for 20 minutes a day for a couple weeks and you’ll start to notice a difference in how you feel. 

• Going for a run or jog in this weather (while that may sound absurd to some of you) is still possible so long as you layer up and avoid icy pathways!

• If you’re in Ottawa, grab a pair of skates and head down to the Rideau Canal or local ice rink to skate. 

• Find a park and toss a frisbee, or better yet, build a snowman! You’d be surprised at how tiring the latter can be. 

• Feeling more adventurous? Try skating through a forest at River Oak! Make sure to check their website ahead of time to book a reservation.

• Hiking is as much fun in the summer as it is in the winter, and Gatineau park is a great weekend activity for hiking or snowshoeing. Click here to see which walking trails are open for the season and here for snowshoeing.
  

  Here are some extra tips for staying on track and sustaining your motivation:

• Create a realistic schedule you know you can stick to. If you’re working a 9-5 job and find you’re depleted of energy after work, use the morning to get some exercise in. 

• Grab a roommate, family member, or video call a friend to help keep yourself accountable. Planning ahead of time, especially with an exercise buddy, is more likely to help you follow through. 

• If you’re anything like me, picking my favourite set of workout/athletic clothing that I’m genuinely excited to wear often results in feeling more motivated!

• Plan your day around your workout or exercise activity. If you’re doing the same thing each morning, such as a yoga challenge, what time do you need to go to bed? When do you need to wake up to have time for the rest of your morning routine? What grocery items will you need to make a hearty breakfast after an intense workout? Keep these things in mind so that you’re prepared! 

• Change. It. Up. I know it can get pretty boring doing workouts indoors, especially since we’re inside most of the time anyways, so plan out different activities throughout the week based on your schedule and try to get outside for some of them!

While it’s necessary to take care of your physical health through exercise, make sure you’re getting the right nutrients in your diet to sustain your energy through a workout or activity. Food is fuel, and you cannot work your body on an empty stomach. See our last post for more information on eating well!

Lastly, while exercise is important during these blue days, it can be difficult to incorporate depending on your personal situation in the pandemic. Always listen to your body first, and don’t be too hard on yourself if you fall out of your routine or miss a workout. Be sure to make realistic goals based on what you know you can accomplish or work towards.

I hope these ideas inspired you to get some fresh air or finally pull out your dusty yoga mat, as I know I will in the next few days!