Let’s Move! Pat’s Pointers for Staying Physically Active & Mentally Sharp During Social Isolation, Distancing, & the COVID-19 Pandemic
Let’s face it, even in the best of circumstances, it’s hard to remember to keep ourselves moving — yet even a few minutes a day makes a difference in our overall well-being!
The busier we are, the harder it is to make the time to move, however, research on the brain & body have repeatedly shown tremendous benefits! With increased social isolation, gyms closed, kids home, and the structure and routine in our lives completely upended — it’s become harder than ever to organize an active and healthy exercise schedule. Keep in mind, however, that ‘Motion is Lotion’ and the more we move — the healthier we feel!
I recognized that the upheaval in our lives was going to require extra effort to maintain structure and movement in a daily routine — and discipline is not my strong suit. So, I thought I’d share a few tips and ideas for free exercise videos that range on a scale of short + easy, to longer + more ambitious. If you are able, be sure to keep walking, running, biking or hiking — all are free! Movement helps balance stress, which in turn helps strengthen our immune system while keeping us healthier.
Keeping an Exercise Routine:
Jogging: Most recreational facilities, community centers, fitness centers, and gymnasiums are closed, meaning it’s good practice to map yourself out a safe and familiar walking or running route. So far I have made it out every other day a brief jog. (Yes, it’s a slow one, but I try to make sure I keep moving for anywhere from 21 to 25 minutes, followed by some leg stretches and push ups!)
Exercise Videos: On the alternating days from jogging, I use exercise videos or some old DVDs for at least 5 minutes to a bonus of 25 minutes on these particular mornings. Below, I’ve added links for some of these free videos including: yoga, pilates and some high-intensity interval training.
These are all just suggestions; it’s easy to search a few words and find anywhere from gentle to ambitious free exercise videos for whatever amount of time you choose:
5 to 6 Minute Videos
10 Minute Videos
Chair Yoga Options:
https://www.verywellfit.com/chair-yoga-poses-3567189
15 Minute Video
20 Minute Videos
20 Minute Videos
Numerous “Betty Rocker” videos — and most are free. This one is low impact back & abs.
30 Minute Videos
Yoga — Level 2 Deep Hip Opener
Parks/Preserves: Whenever you have a bit more time, try visiting one of your local parks or preserves — keep it local, though — and practice social distancing while walking or hiking trails. I prefer any of the Mohawk-Hudson Preserves and the Albany County Rail Trail in particular!
Biking: If you are able, try to bike wherever possible in your local area, or as a leisurely activity! Since the state legislature is out of session for the tIme being, I still go to the office at least three days a week, and I still gavel Monday, Wednesday and Friday (with help from colleague Assemblymember John McDonald). I’ve started biking into work more so that gives me another 15 minutes each way of biking at least three days a week. Try working a regular biking route into your weekly routine.
Walking: Finally, at the end of the day, I try to get out for a walk around the block or a walk around the neighborhood — if I hit 8,000 to 10,000 steps by the end of the day I consider it a good one. Anything above that is a bonus, particularly since the cycling doesn’t quite register on the steps, nor do my exercise videos. Also — the fresh air is healthy, and I sleep better after a brisk walk!
Rewards:
I personally use little tricks or rewards for myself in order to keep moving — starting every morning! I start with a few minutes of exercise and reward myself with breakfast afterwards. At night, if we need milk (or frozen yogurt!) I use it as a good excuse to take a walk to the local store, so I get a little exercise and add a little reward as a bonus!
‘Creating Calm in the Capitol’ — Mindfulness and Meditation Techniques:
Even after exercising and recreational activity, it’s important to consider one’s mental health and mindfulness. I find that things are clearer, more relaxed, and easier to focus following a work-out or exercise. During this time, isolation and its effects on our mental health is showing us just how distracted we get and how hard it is to bring our attention back to the things we want or need to focus on. Exercise and meditation are helpful tools to bring our minds into the present moment — and through meditation, by focusing on our breathing — we can actually bring down our pulse rate. In times of mental stress, our pulse increases, putting physical stress on our hearts, lungs, and immune systems.
As many of you may know, we’ve been hosting ‘Creating Calm at the Capitol’ at the actual NYS Capitol for the past several months. It’s been a helpful 45 minutes weekly session to practice working with our speedy and distracted minds through connecting with our breath and heart. We’re now meeting virtually at 8:30 A.M. by Zoom, and invite you to join me, Elissa Kane, Bob Perry, and Leah Rich for this helpful weekly retreat.
I hope you found these tips and pointers helpful as we all continue to navigate this challenging and stressful time, and deal with the increased social isolation and distancing. Please do not hesitate to access the resources or help you need during this time by using our COVID-19 109th Resource Guide or contacting my office.
Pat
