Take Steps to Keep Moving During the Pandemic

Many people have changed their exercise routine due to the coronavirus pandemic. Some are streaming their favorite aerobics class instead of attending in-person. Others are purchasing home fitness equipment.

But even if we find ways to keep up our gym routine when the gym is closed, what about how much we’re moving in general?

Think about all the steps we aren’t taking because of the pandemic. If you’re working from home, you’re not walking from the car or bus stop to your office. You’re not taking the stairs instead of the elevator. If you’re doing curbside grocery pickup, you’re not walking around the supermarket.

That’s where counting steps can be useful, making it the perfect time for a 10,000 steps challenge! We have everything you need in our 10,000 Steps theme:

Here are three ways to engage your clients, students, or employees in a conversation about taking more steps throughout the day:

  1. Make a plan to increase your steps now. It could look something like this:
    • Step 1: Get a pedometer or a tracking device (like a Fitbit) or find out if your cell phone will work.
    • Step 2: Track how many steps you’re taking every day for a week.
    • Step 3: Make a goal to increase your steps per day by 1,000 (or more or less, just be realistic).
    • Step 4: Track for a week and repeat, with the goal of getting up to 10,000 steps.
  2. Brainstorm ways to keep your steps up even in cold weather. Do you need a warmer coat? New gloves or a hat? Boots?
  3. Challenge a friend – at the end of the day, text each other about how many steps you took and what your goal is for the next day.

Hollis Bass, MEd, RD, LD

 

Moving Through the Pandemic

The coronavirus pandemic is changing our exercise habits, for better and for worse. Personally, I’m biking around my neighborhood more because there are fewer cars on the streets. But my 23-year old son misses his gym routine. And a friend recently posted on Facebook that her rear end hurts from sitting so much!

With many states opening up, some people might be ready to head back to the gym. Others will choose to stay home. It’s a good time to help your clients or students assess their exercise habits (or lack thereof) and figure out a way to keep moving throughout the coronavirus pandemic.

Here are some topics you could cover:

Exercise for weight control: Our Exercise to Lose and Control Weight PowerPoint lesson explains that you burn twice as many calories when you’re moving as opposed to sitting, along with lots of other reasons to get off the couch or out of the office chair!

Remember the other benefits of regular exercise (150 minutes/week + strength training 2x/week):

  • Helps control blood sugar, and blood pressure
  • Reduces risk of heart disease, type 2 diabetes, and some types of cancer
  • Strengthens your bones
  • Improves mood
  • Helps you sleep
  • Reduces stress

Make a plan: Move Your Way has an online Activity Planner that lets you set your own weekly goals, choose the activities you want to do, and print out your plan.

Work out at home: Our Home Exercise PowerPoint lesson covers all the bases, including tips on how to be a smart consumer when setting up a home gym; incorporating 10-minute periods of activity throughout the day; couch potato exercises; and more.

Think virtually: Many gyms and studios offer their classes online. There are lots of free options available as well. Look for YMCA videos on YouTube and check out the recommendations in this previous blog post.

Watch what you eat: Just because you’re exercising doesn’t mean you can eat whatever you want. Consuming an extra 100 calories a day can result in a weight gain of 10 pounds per year!

Check out the CDC post on masks. Wearing a cloth mask ensures you do not infect other people while a surgical mask or N95 can ensure you don’t get infected if you are around a lot of people or sick people. Adopt the strategy recommended by your local experts or that you feel is best. If you are wearing a mask be careful not to overheat outdoors. Wear a hat, take plenty of water, and take it easy especially if you are just starting out. It might be smart to pay attention to the weather and walk when it is cooler.