Move your body reminder

By now I am sure we are all feeling the affects of having to stay home and stay indoors. This can weigh equally on our physical and mental health if we are not careful. Here are 10 ways that you can stay active in quarantine while staying safe and sticking to social distancing rules.

Be Creative

The first thing about staying active indoors is CREATIVITY. Therefore I challenge you to start looking at objects and furniture in your house as a piece of workout equipment instead of leisure equipment. You see recliner.. I see hamstring curl machine! You see laundry detergent.. I see kettle bell! All it takes is for you to change your mindset.

10 Ways To Stay Active In Quarantine

  1. Go for a walk! Starting off simple, as long as we are following social distancing rules, going for a walk is a great way to stay active and to get some fresh air.
  2. Stairs! Set a timer that goes off every 45-60 minutes and each time it goes off I want you to get up and do all the stairs in your house once! No stairs? No problem! Instead I challenge you to touch each wall in your house.
  3. Rehab Exercises! I couldn’t get away without adding this in my list! If you have an up to date list of rehab exercises from your therapist, that is another great way to stay active and to keep up with your route to recovery! If you need a reminder about the importance of doing your rehab exercises check out this blog!
  4. Virtual Rehab Class!If you are having trouble going through your exercises properly or struggling to find the motivation to get them done.. why don’t you join our weekly live virtual rehab class!
  5. Lazy Boy hamstring curls! You may or may not have noticed but the motion you do when you are kicking your recliner back into its neutral position very closely mimics the movement you do on a hamstring curl machine. So next time you are clicking your recliner back in to grab some movie snacks, why not add a couple extra reps!
  6. No weights? No Problem! If you are struggling to get your workout done due to a lack of dumbbells, look no further. There are multiple items that can be used to substitute weights such as soup cans, laundry detergent or even wine bottles! We all know you have a few of those lying around these days.
  7. Office chair leg extensions!We can’t forget about those quads. While seated at your new at home office you can get in a few reps to keep the blood pumping to your quads. You can do this by slowly straightening one leg at a time out in front of you. You can even add some ankle weights if you have any lying around.
  8. Get in a glute burn! Another exercises you can do seated at your desk and all you need is a band! Wrap the band around your knees and then slowly push your knees apart into the band and hold for 5 seconds. Try doing 10 reps and FEEL THE BURN!
  9. Family challenges! Get your family involved in some activity challenges such as “For the next 5 minutes everywhere you walk you have to do walking lunges”, or “Every time a commercial break come on you have to do 25 jumping jacks”. We do still have commercial breaks right..?
  10. Move your body! Staying active doesn’t have to be complicated. Keep it simple. JUST MOVE YOUR BODY. Play with your kids, entertain a pet, just move.

Stay Safe!

Most importantly remember that any activity you are doing should be pain free because want to keep our bodies in a way that is working with us and not against us. If you are unsure if any of the activities above are safe for your particular aches or injuries or maybe you realized your rehab list we gave you 3 month ago needs a refresh .. please remember you are not alone. Our team is still here to help you! Maybe it is time for you to book a Telehealth appointment with us to get a more in depth assessment and rehab program to do from home. Let us know how else we can help!

Written by Brodie Lefaivre

Certified Athletic Therapist

Competitive Edge Sport Therapy

403-252-6222

[email protected]

www.competitiveedgesporttherapy.com

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