Staying at home for prolonged periods of time may initially lend itself to plenty of time on the couch.
But College of Education & Human Development Associate Dean Walt Thompson and his colleagues at the American College of Sports Medicine encourage people to find ways to reduce their sedentary behavior while under shelter-in-place orders.
Thompson breaks down his suggestions into three areas: Indoor, outdoor and strength training activities – all of which can help individuals, couples and families stay healthy at home.
- Put some music on and walk briskly around the house or up and down the stairs for 10-15 minutes, two or three times per day.
- Dance to your favorite music.
- Jump rope (if your joints can handle it).
- Do an exercise video.
- Use home cardio machines if you have them.
- Walk or jog around your neighborhood while staying six feet away from others.
- Be active in a local park, if it’s open. Spending time in nature may enhance immune function. (Be sure to wash your hands when you get home.)
- Go for a bicycle ride.
- Do gardening and lawn work.
- Play active games with your family.
Strength Training Activities
- Download a strength workout app to your smart phone, such as the Seven-Minute Workout (no equipment necessary).
- Do a strength training video.
- Perform yoga. Deep breathing and mindfulness can also reduce anxiety.
- Find ways to do simple muscle strengthening exercises around your house, such as:
- Squats or sit-to-stands from a sturdy chair
- Push-ups against a wall, the kitchen counter or the floor
- Lunges or single leg step-ups on stairs
For more information about Thompson and his research, click here.
To see more CEHD faculty experts related to COVID-19, click here.