Exercise triumph at home in 8 easy steps

The coronavirus pandemic can feel frightening, but I hope it hasn’t scared you away from exercise. This may be a critical time to prioritize nutrition, but it’s also a great time to focus on fitness, especially if you suddenly have more free time on your hands.

Not only does exercise boost immunity, but it also improves lung function and produces lots of feel-good hormones, like endorphins. And who couldn’t use a daily dose of those right about now?

Fortunately, while most Americans are under stay-at-home orders, exceptions have been made in many communities for exercising outside. If going out isn’t an option for you — or you simply don’t feel safe doing so — there have never been more indoor options — and many of them are free right now.

Here are a few tips on how to keep fit while still staying safe:

  • DO stick to your usual form of exercises as closely as possible. This is easy if you usually walk, run or ride a bike. It’s a bit more challenging if your routine includes swimming or a specialized gym, but you can look for online options that involve a similar level of activity (so if you do water aerobics, try a step aerobics class ranked easy to moderate, for example).
  • DO find an exercise partner. Even if you’re not meeting in person, find someone who you can check in with every day. Studies show people are more likely to stick to a routine if they have a friend to hold them accountable.
  • DO look for online exercise options. If you already belong to a gym, start there. If you’re lucky, you’ll be able to follow your favorite instructor online. National organizations like Peloton, Orange Theory, Daily Burn and Down Dog are offering free classes.
  • DO focus on body strength, especially core. Simple movements can make a big impact — no equipment needed! For my part, I’ve rediscovered a video I used to follow regularly years ago — Ali McGraw’s Yoga Mind and Body — on YouTube. Just like my treadmill reminded me how out of shape I was a while ago, this video has shown me how much flexibility I’ve lost! Woohoo.
  • DO remember to incorporate more movement into other activities. Dance a little while cooking. Do a few sit-ups when watching the news. This is a pretty painless way to make what you’re doing already better for you.
  • DO check local regulations first if you are going outside to exercise to avoid any surprises. For example, in many communities, public parks are currently off-limits.
  • DO spread out when exercising outdoors, always keeping a minimum of the 6-foot distance between you and other individuals and wearing a mask or buff if possible/practical.
  • DON’T start something totally new or extremely strenuous. This is not the time to risk an injury.

Finally, keep eating well! An optimally fueled machine always works better. At least that’s what I’m hoping as I try to master tree pose!

Dr. Elizabeth Klodas MD, FACC

By Dr. Elizabeth Klodas MD, FACC

"Diet is a major driver of high cholesterol, but instead of changing the food, we prescribe medications. This never seemed logical to me.” Dr. Klodas has dedicated her career to preventive cardiology. Trained at Mayo Clinic and Johns Hopkins, she is the founder and Chief Medical Officer for Step One Foods. Dr. Klodas is a nationally sought out speaker and has an active role at the American College of Cardiology. Her clinical interests include prevention of heart disease and non-invasive cardiac imaging and she has published dozens of scientific articles throughout her career. Dr. Klodas has been featured on CNN Health for her mission to change how heart disease is treated. An independent study performed at leading medical institutions affirmed the ability of Step One Foods to deliver measurable and meaningful cholesterol-reduction benefits in the real world. The results of the trial were presented at the 2018 American Heart Association’s Scientific Sessions. Dr. Klodas has also authored a book for patients, "Slay the Giant: The Power of Prevention in Defeating Heart Disease," and served as founding Editor-in-Chief of the patient education effort of the American College of Cardiology. In addition to her practice and her duties at Step One Foods, she also serves as medical editor for webMD.

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