By: Kayla Dewitt, DPT
Sluggish? A lot of us have been feeling sluggish due to the coronavirus, also known as COVID-19. With world and national quarantine orders, getting our bodies moving can be difficult, especially with access to television, electronics and the couch. The day ends and has gone by without much movement other than lifting the remote.
All you need to do is get a little creative with your movements.
Before we talk about when to exercise, let’s talk about how to do them. All of these movements and exercises are designed and created to be done at home. No equipment required.
Plank
First, while lying face down, lift your body up on your elbows and toes. Try to maintain a straight spine and do not allow your hips or pelvis on either side to drop or rise. Maintain a pelvic neutral position the entire time. If you need a modified version, drop to your knees.
The plank is a great bodyweight exercise that works your core.
Push ups
Wanting to work your upper body? A great bodyweight exercise with multiple modified versions is the push up.
- Wall push ups: Standing at a wall, place your arms out in front of you with your elbows straight so that your hands just reach the wall. Next, bend your elbows slowly to bring your chest closer to the wall. Maintain your feet planted on the ground the entire time.
- Basic push ups: For more of a challenge, try a push up on the ground. Lying face down, use your arms and push yourself up while keeping your toes in contact with the floor and maintaining a straight back the entire time.
- Knee push ups: If you need a modified version on the basic push up, simply lower your knees to the floor and continue with a push up.
Squats:
Stand with your feet shoulder width apart and toes pointed forward or slightly turned out. Bend your knees and lower your buttocks toward the floor, all while keeping your back straight and bending at your hips. Your buttocks should lower behind your feet as if you are going to sit on a chair. Emphasize your weight going through your heels.
Chair squats: For a modified squat, perform “sit to stands” or the chair squat. Sitting on the edge of your seat, lean forward at your trunk, reach forward with your arms, and then rise to a standing position without using your hands to push off from the chair or other objects. If you feel unsteady, try using your arms as a counter-balance.
Seated march:
Another option for your legs is a seated march. While seated in a chair, lift up your foot and knee, then set it down and perform on the other leg. Repeat this alternating movement. To increase the difficulty, try it standing up by lifting your knee, setting it down, and then alternating to your other side. Use your arms for support if needed for balance and safety.
Still want to indulge in your favorite TV show or movie?
Don’t worry, you still can. If your show has commercial breaks, use that time to get up and move. For every commercial break, perform one of the previously mentioned exercises to work your strength.
If your show or movie doesn’t have any commercial breaks, try a fitness game.
- Every time someone consumes calories in the program, burn some calories by completing a 30 seconds plank
- Every fight scene, do 10 push ups
- Every romantic scene, do 10 squats
- Every emotional scene, do 10 marches
As you become stronger and more familiar with the exercises, increase the amount and duration of the exercises to further challenge yourself. To mix it up, come up with your own creative and fun ways for different scenes in movies you watch.
Check out other low & high impact exercise videos at OKCIC’s YouTube page: @Oklahoma City Indian Clinic