Regular exercise is the key to keeping physically and mentally fit. But as social distancing is an important part of controlling the pandemic spread of the novel coronavirus, going to the gym or outdoor physical activities are best avoided. Try these at-home exercises to help you maintain and improve your fitness levels:
Glute bridges: Lie on your back with your knees bent. Squeeze your glute muscles and lift your hips off the floor. Hold the position for about 3 seconds and then lower your hips back down again. This exercise works the glutes, hip muscles and lower back muscles. Aim for about 3 sets of 10 repetitions.
Superman: Lie face down with arm outstretched in front of you. Keeping your arms and legs straight, lift them a few inches off the surface. Hold this position for 2-3 seconds and slowly return to the starting position. Do about 10-15 repetitions of this exercise. This exercise strengthens the erector spinae muscles that run along the length of your entire spine.
Plank: Place your forearms on the floor and support your body weight on your forearms and toes forming a straight line from your shoulders through your hips and knees to ankles. Hold the position for about 20-30 seconds or as long as you are able. Do about 3-5 repetitions. This exercise strengthens your abdominal muscles and improves core stability. An easier version of this exercise would be to support your body weight on your forearms and knees.
Push-ups: Start from a face down position with arms bent and hands on either side of your chest. Use your arms to push your body off the floor and then lower your body down again. Only your hands and feet should be in contact with the floor while performing the exercise. Do about 3 sets of 10 repetitions. An easier version of this exercise would be to support your body weight on your hands and knees.
Squats: Stand with feet about shoulder width apart. Bend your knees to lower your torso to the ground until your thighs are parallel to the floor. Keep your heels on the ground and back straight while during the movement. Do about 3 sets of 10 repetitions.
Most physical injuries are related to deconditioning. The above exercises will go a long way in preventing injury and helping you stay functional. They strengthen your core, your upper and lower body, and if performed with little or no rest between exercises can also improve cardiovascular fitness. But remember, it is highly recommended that you speak with your doctor before starting any exercise program.
At North Central Surgical Center, our mission is to treat each and every one of our patients, and their families, as if they were our own family member. Each patient, each family, each and every time.
