As COVID-19 continues to spread around the world, more people are being asked to stay home and quarantine to keep themselves, and those around them, safe and healthy. While social distancing and isolating are certainly ways to stop the virus from spreading, many individuals may be wondering what they can do to keep themselves active and in shape while gyms and fitness centers are closed. After all, an extended quarantine can lead to many stresses on the mind and body that regular exercise and movement can help stave off. These are some great ways to stay active while you are at home.
Explore the Ways You Can Stay Fit
The World Health Organization recommends that adults should be active at least thirty minutes a day. There are several ways you can achieve this goal while staying safe and compliant with the quarantine. Some of them include:
- Online Exercise Classes—Many fitness experts are offering exercise classes for free to people interested in staying fit. They are easy to find on YouTube.
- Dancing to Music—Playing some fun music and elevating your heart rate while dancing is a great way to relieve stress and get some exercise while at home.
- Skipping Rope—This simple schoolyard activity is a low-cost and effective way of working out many of your muscles.
- Muscle and Balance Training—With some simple equipment, you can do some of the same exercises you would at your fitness center from the comfort of your own home.
Other Ways to Take Care of Yourself During Quarantine
While it is essential to take care of your body, it is equally vital not to forget to tend to your mind. There are some meditation techniques that you may want to pursue as a way to stay calm. Also, if you are currently working from home, it is essential to remember to stand up and break up the time that you are sitting. Those who are sitting for long periods may want to consider fashioning themselves a standing desk. Lastly, it is crucial to eat well, stay hydrated, and make sure you know your limitations, so you don’t cause yourself injury.
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Monitor Pollen Levels
Planning your outdoor workout for times of the day when pollen counts are not so high can help. Ragweed and grass produce some of the highest levels of pollen, and it pays to avoid the outdoors when their levels are at their highest. For instance, grass pollen counts peak in the late afternoon and early evening hours. Ragweed pollen counts are at their highest during the early afternoon hours—schedule outdoor workouts to avoid the times of the day when pollen counts are at their highest.
Reduce Bodily Exposure to Pollen
Whatever you do, don’t bring pollen back into your home on your skin or clothes. You might transfer the pollen on your skin and clothing to your furniture and never experience any relief from your symptoms. This is one of the reasons it’s so essential for allergy sufferers to bathe immediately after returning home from an outdoor workout.
It might also help to cover your hair with a hat or some other head covering to minimize your exposure to pollen. Grains of pollen can land on your skin, nose, and eyes, so protecting your eyes with sports goggles or sunglasses is a good idea. If you wear glasses, you can purchase an elastic band from most pharmacies to keep the lenses on your glasses close to your eyes as you move.
Know When to Take Allergy Medications
Some allergy medications can make you sleepy and tired, and this can get in the way of a good workout. While it’s best to take allergy medications before the symptoms show up, you might want to wait until after your outdoor workout before taking them. You can also talk with your doctor about non-drowsy prescription or over-the-counter (OTC) allergy medication options.
About Robert J. Winn
Robert J. Winn is a family physician based in Collingswood, NJ. For over fifteen years Dr. Winn has worked to provide care to vulnerable populations that face barriers to healthcare access. As a medical professional, Dr. Winn understands how important fitness is to one’s health. On a personal level, he also understands what it’s like to be overweight, so he is able to empathize with patients who struggle to live healthier lives.
Robert J. Winn’s fitness journey started relatively later in life. Although he helped other people become healthy and stay that way, Dr. Winn had fallen victim to a situation that many busy professionals find themselves in. At age 45 he was overweight and didn’t make time for daily exercise. Toward the end of 2014, Dr. Winn realized that something had to change. He had trouble fitting into the clothes he owned, and activities like walking up a flight of stairs exhausted him. Dr. Winn made the decision to turn his health around by devoting himself to fitness.
One of the most important aspects of being a physician is making sure that patients are taking the necessary steps to remain healthy. However, Dr. Winn was not following his own recommendations. In order to remedy this situation, he joined Unite Fitness, a local fitness studio. The Unite Fitness philosophy of “Heart, Muscle, Mind” resonated with Dr. Winn. With the help of Coach Gavin, the founder of the studio, Dr. Winn was able to shed 50 pounds over the course of six months.
Although Robert J. Winn started his fitness journey by attending a fitness studio and receiving instruction from the staff, he realizes that many people, including the majority of his patients, may not have the resources to purchase a membership or home fitness equipment. It’s important to remember, though, that getting in shape does not have to cost an exorbitant amount of money. In fact, you don’t have to join a gym or purchase anything to get started. Dr. Robert J. Winn recommends that patients begin by walking 30 minutes each day. Also, on the internet, you can find numerous free resources like exercise tips and guides that you can use to workout at home in your living room.
One way that Dr. Winn stayed motivated in the beginning of his fitness journey was by sharing updates on social media. His friends and family saw his progress and encouraged him along the way. Plus, patients were able to witness the transformation take place firsthand. As a result, many patients were inspired to get in shape themselves. Sharing his fitness journey on social media also encouraged Dr. Winn to work harder to lose weight because he didn’t want to let his patients down. He wanted to show them that it was possible for anyone to get in shape and become healthier as long as they are dedicated and work hard.
Being overweight leads to many health issues such as depression, high cholesterol, and diabetes just to name a few. Exercising on a daily basis can prevent or eliminate these types of difficulties. Dr. Robert J. Winn uses his personal fitness journey as an example that patients can relate to. Today he feels stronger, healthier, and happier as a result of his active lifestyle and healthy diet. He continues to encourage his patients to take small fitness steps so that they can live life to the fullest with fewer health issues holding them back.
To help keep others healthy, Robert J Winn just opened Real Wellness, LLC, a private family medicine practice that’s located in Collingswood, New Jersey. Real Wellness is not a typical doctor’s office. Winn’s practice treats the patient, instead of just whatever issue they’re having. At the patient-centered practice, all appointments last for at least 30 minutes in order for Dr. Winn to get to know each patient and their background so he can provide the best possible care. Many practices are too focused on how many paitents they get that they don’t provide quality care. Robert J Winn focuses solely on the quality of care he gives every patient, which is what makes him so successful as a physician.