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Our new normal is becoming more and more apart of our everyday lives. With gyms closed, how do we incorporate fitness into our daily routine into our lives efficiently.

If you are not regularly active, start slowly and with low intensity activities, like walking with your spouse, walking your dog or simply getting out and walking on your ow. Start with shorter amounts, like 5-10 minutes, and gradually build up to 30 minutes or more continuously over a few weeks. It is better and safer to be active for short periods more frequently than to try and be active for long periods when you are not used to it. Below are just a couple of guidelines that should be adhered to:

  • Do a total of at least 150 minutes of moderate-intensity physical activity throughout the week, or at least 75 minutes of vigorous-intensity physical activity throughout the week, including muscle-strengthening activities 2 or more days per week.
  • Older adults with poor mobility should do physical activity to enhance balance and prevent falls on 3 or more days per week.

Choose the right activity so that you reduce the risk of injury and that you enjoy the activity. Choose the right intensity according to your health status and fitness level. You should be able to breath comfortably and hold a conversation while you do light- and moderate-intensity physical activity.   

Do not exercise if you have a fever, cough and difficulty breathing. Stay home and rest, seek medical attention and call in advance. Follow the directions of your local health authority.

If you are able to go for a walk or bicycle ride always practice physical distancing and wash your hands with water and soap before you leave, when you get to where you are going, and as soon as you get home.  If water and soap are not immediately available, use alcohol-based hand rub. Most of all, do everything you can to keep yourself and your family members.safe.

References:

https://www.who.int/news-room/q-a-detail/be-active-during-covid-19

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