How to Workout from Home During Coronavirus

Staying home and avoiding unnecessary travel is critically important for minimizing the risk of contracting and/or spreading the coronavirus. However, Dr. Green says it is also very important for New Jersey residents to remain active in order to bolster their immune systems. Particularly for seniors age 65 and older with chronic conditions, or who may be immunocompromised, exercising regularly is key for staying healthy. Dr. Green recommends 130 – 200 minutes of moderate exercise per week, as well as two strength training sessions per week. Click play to learn more about how to workout from home during the coronavirus!

Although it might be tempting to work out for hours on end, strenuous exercise can actually have the opposite effect of what is desired. According to Dr. Green, there is evidence that too much exercise reduces immunity. That is because pushing the body to its limits produces certain hormones that cause a temporary decrease in immune system function. As we navigate this pandemic, individuals should refrain from activities that will negatively impact their ability to fight off sickness.

What Aerobic Exercises can I do at Home During the Pandemic?

Dr. Green recommends 130 – 200 minutes of moderate intensity exercise per week, especially for seniors. This level of activity averages out to one 30-minute session for five days out of the week. Some examples of at-home (or in-neighborhood) exercises include:

  • Walking stairs every hour
  • When watching TV, get up to walk during commercial breaks (or every hour)
  • Jumping rope for 15 minutes.
  • Walking for two miles in about 30 minutes
  • Biking for approximately five miles in 30 minutes

What Strength Training Exercises can I do at Home During the Pandemic?

Strength training should be including in your weekly exercise routine to maintain strength, flexibility, and joint health. According to Dr. Green, bodyweight exercises are all you need in order to implement at-home strength workouts. Here are some exercises you can try using just your bodyweight, or everyday items found around the house. Be sure to consult your physician before implementing a new exercise regimen .

  • Take advantage of exercise apps, YouTube videos, and other digital tools
  • Include items like milk jugs or water containers to modify bodyweight exercises
  • Perform bodyweight squats or lunges to train the lower body
  • Perform pushups or hold a plank position to train the upper body
  • For older adults, here is a list of the 8 Best Equiptment-Free Strength Exercises for Seniors

Adding an aerobic and strength-training regimen to your weekly routine can go a long way in keeping your immune system healthy during the covid-19 pandemic. As always, be sure to consult your physician before beginning a new exercise routine. Dr. Aron Green is a foot and ankle surgeon with over 15 years of experience helping patients in Middlesex, Monmouth, and Ocean county improve their foot health. Click here to learn more about Dr. Green. Be sure to like and share the video above to help your friends and family stay healthy as we navigate this pandemic together.