During outbreak, fit in exercise for physical, mental well-being

PINE BLUFF — As families continue to isolate themselves at home in an effort to lower the curve of the new coronavirus (covid-19), individuals are changing their daily activities and routines, Teresa Henson, University of Arkansas at Pine Bluff (UAPB) Extension specialist-nutrition outreach coordinator, said.

With more time spent indoors, many may have had to give up their regular exercise and workout routines.

“Even if you can’t make it to the gym right now, it’s important to fit exercise into your routine during this crisis,” she said. “There are a number of ways you can accommodate for physical activity despite current limitations. Getting exercise will benefit both your body and mind.”

Adults should aim for 150 minutes of physical activity a week.

It is important to remember that every bit of activity counts. For instance, individuals can exercise in 10-minute increments until they reach the recommended total.

Henson recommends Arkansans take advantage of the following tips from the U.S. Department of Agriculture MyPlate website:

Take 10. Get in 10 minutes of activity here and there.

Walk the dog for 10 minutes in the morning, and at lunchtime, fit in a brisk 10-minute walk.

Mix it up. Start the week with a yoga session before lunch, lift weights in the evening and end the week with calisthenic (bodyweight) exercises such as push-ups, pull-ups and sit-ups.

Find ways to move. Jog to the corner or ride your bike to the park. If you have an infant or toddler, go out on a short walk so you both get some fresh air.

Work out during TV time. Watch a movie on the TV or videos on your phone while on the treadmill or stationary bike.

Dance. Turn up the music and dance in the living room. Get the whole family involved in a fun line dance session.

Find support and resources. Join a virtual cycling group. Watch instructional videos online to practice martial arts or kickboxing.

Enjoy time outdoors. Find pleasure in the simplicity of yardwork tasks such as trimming shrubs or raking leaves.

Remember that chores count. Cleaning the house, washing the car and mowing the lawn are all activities that count to the goal of 150 minutes of exercise a week.

While exercising, Henson advises that individuals follow protocols by the Centers for Disease Control and Prevention available online at www. cdc.gov.

Namely, they should remember to practice social distancing and wear a cloth mask.

The University of Arkansas at Pine Bluff offers all of its Extension and Research programs and services without regard to race, color, sex, gender identity, sexual orientation, national origin, religion, age, disability, marital or veteran status, genetic information, or any other legally protected status, and is an Affirmative Action/Equal Opportunity Employer.