Exercising during the pandemic

Didn’t think we’d ever be writing those words!

Update – 28 April 2020. This blog has been updated in line with the new restrictions on gatherings and physical distancing, and to include a video from Dr Adam Castricum Sport and Exercise Physician on the importance of being physically active during isolation.

COVID-19 has had a massive impact on our worlds – our health, travel, work, finances, schooling, family life, and all the little freedoms we once took for granted. Isolation has seen our physical world become much smaller.

While we struggle with all of these things, an important area when it comes to our health that many of us are finding difficult to wrap our heads and bodies around is getting enough exercise.

If you live with a musculoskeletal condition like arthritis, back pain or osteoporosis you know how important exercise and being active is. It helps us manage our condition, our pain, our weight, and our mental health. It also helps us sleep better and gives us the opportunity to socialise with others.

However not being able to attend our classes, fitness centres and sporting clubs means we need to look at alternative ways to exercise.

Here’s a few ideas to help you stay active during the pandemic:

• Schedule time for it. Our lives have turned upside down, so having a regular routine, including time for exercise is really important, for both our physical health, but also our mental health and wellbeing.
• Exercise with others. Grab your family and go for a bike ride, walk around the park, shoot hoops in the driveway, play leapfrog on the lawn. Or connect with friends via video apps and exercise together. Along with having a regular time for exercise, having an exercise buddy – whether in person or online – will help keep you motivated and accountable.
• Get outside and go for a walk, jog or run. It’s still a great way to stay active. If you’re doing it with a friend, make sure you’re abiding by the latest restrictions regarding gatherings and physical distancing. And don’t forget – COVID-19 doesn’t spread to our dogs, so take them for a walk. They’ll love it! And avoid walking, jogging or running in busy areas, or during busy times.
• Use an old fashioned DVD and exercise in front of your TV. Or stream an exercise program online. Or use an exercise app. There are so many to choose from. Just make sure that the exercises are performed by people who know what they’re doing.
• Dance around the house. Get the blood pumping with some of your favourite, high energy music, and shake it off!
• Walk/run/skip around your home and yard – use the space you have available. At the beginning of the Chinese lockdown there was news of a man who ran a marathon in his own apartment! While you don’t have to go to that extreme, it highlights that you can do all kinds of things in small spaces if you’re a little creative.
• If you have a WII Fit, or any of the electronic karaoke/guitar/music games that plug into your TV, set it up and go for it. Sing, dance and game to your hearts content. If you don’t have any of the electronics, just do some air guitar or air drumming. We’ve all done it, and it’s so much fun.
• Get creative! One of our families has told us about how they’re blowing up balloons and using them as balls. For example, keeping them off the ground while they sit on opposite sides of the table, hitting balloons with fly swats and other improvised rackets for a game of tennis. We can be very creative when we need to be – let your inner exercise guru loose!
• Use what you have around the house. You may already have exercise balls/bands and weights to use, or you can improvise with cans of soup for weights, steps ups on your stairs etc.
• Incorporate incidental exercise. Check out our blog on how the little bits and pieces you do over the course of your day – for example cleaning, talking on the phone – can be made more active and really add up.
• Go for a ride. Use an indoor stationary bike, or hit the streets or park on your bicycle.
• Consider hiring or buying (new or second hand) exercise equipment such as a treadmill, exercise bike or cross-trainer. You can use the equipment to add variety to your exercise program, and it’ll also come in handy for those days it’s too wet or cold to venture outdoors.

There are lots of things you can do to remain active during this pandemic, and stay safe. These are just some of them. For more information, visit our website or call our MSK Help line weekdays on 1800 263 265. Or email helpline@msk.org.au.

More to explore

• The importance of being physically active – video
  Dr Adam Castricum Sport and Exercise Physician Olympic Park Sport Medicine Centre, 27 April 2020
• COFIT19 for adults
  Australasian College of Sport and Exercise Physicians
  This infographic gives you tips on how you can remain active in your isolation ‘bubble’.
• Home exercises
  Exercise & Sports Science Australia (ESSA)
  ESSA accredited exercise professionals have put together a range of workouts that you can do in the safety of your own home.
• What’s the bare minimum amount of exercise you need to stay healthy during a lockdown?
  ABC Life, 9 April 2020
• How to stay fit and active at home during the coronavirus self-isolation
  The Conversation, 26 March 2020