We have probably all experienced some degree of change in our daily routines due to the COVID-19 pandemic. Stay-at-home orders, social distancing, closures of businesses that we normally frequent, difficulty finding products in stores that remain open, and lost employment, to name a few, have disrupted our normal ways of life. 

These changes can lead to feelings of sadness and loneliness, stress, and weight gain from decreased physical activity and/or binge eating, leading to secondary health issues (i.e. obesity, diabetes, high blood pressure, depression, etc.). Many feel that there is no hope for change until the pandemic is over. 

However, there is one simple thing that can combat all of this: Exercise! Exercise has been shown in a multitude of university studies to combat each of these negative results of our current social change. It can improve mood, decrease feelings of stress and anxiety, decrease blood pressure, decrease body fat and improve muscle tone, and combat metabolic diseases like diabetes. Moderate exercise has even been shown to strengthen our immune system. The American College of Sports Medicine and the American Heart association recommend a minimum of 150 minutes per week of moderate aerobic activity (or 75 minutes per week of vigorous aerobic activity) and a minimum of two days per week of strengthening exercises to achieve these benefits. 

Even with the closure of gyms and with stay-at-home orders, there are many ways to exercise and increase physical activity. Here a just a few examples: 

• Follow a yoga video from youtube or your favorite channel
• Do a simple routine of: squats, lunges, push-ups, crunches, planks, or your favorite body-weight exercises 
• Go for a walk outdoors if it is still allowed in your area (check state and local guidelines) 
• Go for a bike ride if it is still allowed in your area (check state and local guidelines) 
• Park at the far end of the parking lot when doing necessary and allowed shopping
• Take stairs instead of the elevator
• Do laps on stairs in your home or apartment complex
• Work in your lawn or garden
• Walk or march in place, or walk around your residence, during commercial breaks when watching television or while talking on the phone

Any activity that increases your heart rate, makes you breath harder, or makes your muscles tired can be considered a form of exercise, so get creative! 

While there are many ways to exercise and increase physical activity, please follow local, state, and federal guidelines regarding protecting yourself and others from the spread of COVID-19. If you are new to exercise, please consult your physician or health professional before beginning your exercise routine.