Tag: Active Lifestyles

woman standing and stretching at her desk

Staying Active During the COVID-19 Pandemic: Meeting Physical Activity Guidelines

The coronavirus pandemic has had a large impact on our daily life activities including our work, how we move from point A to point B, the time we spend in our homes and what we do recreationally. Physical activity is classified into four major domains: occupation, transportation, household and leisure-time; and all of these domains have also been directly impacted by COVID-19. Considering that exercise improves our mood and sleep, optimizes our immune system and can reduce stress and anxiety, it is now more important than ever to adhere to a physically active lifestyle. The most recent public health guidelines to control the spread of COVID-19 do not interfere with our ability to meet the ACSM-CDC physical activity guidelines.

To reduce the spread (or “flatten the curve”) of COVID-19 the federal government recommends the following:

The Physical Activity Guidelines for Americans provide a variety of recommendations for people of different ages and conditions. Briefly, children aged three to five years need physical activity throughout the day, every day, for growth and development. Children and adolescents aged six to 17 years need at least 60 minutes of moderate-to-vigorous intensity physical activity daily. Adults need 150 minutes a week of moderate-to-vigorous-intensity activity. Lastly, regardless of your age, some physical activity is better than none.

Is it possible to maintain a physically active lifestyle during the pandemic?

How can I incorporate enough physical activity to remain in optimal physical and mental health? How can I stay active if I am asked to work from home or remain socially distanced from others? These are very good questions, and the answers show that the sets of recommendations for physical activity and flattening the curve are not mutually exclusive. We can act consciously to reduce the spread of the virus that causes COVID-19, and we can maintain physical activity levels.

According to the CDC, “parks, trails and open spaces can provide opportunities for physical activity while also providing opportunities for a break, health and wellness.” Just because we are primarily working from home and limiting gatherings with other people does not mean we cannot visit parks and open spaces to engage in physical activity. Cities that have devoted funding to parks and outdoor recreation spaces can now reap the community health benefits of their investments.

Suggestions on how to incorporate physical activity while simultaneously controlling the spread of COVID-19:

  1. Socially distance. Vigorous exercise will most likely require that you keep more than six feet of distance from another person. Consider an exercise routine that you can do at home e.g., treadmill, strength training, calisthenics, yoga, etc. that does not require exposing others to respiratory droplets or particles.
  2. Wear a mask. Sometimes it is uncomfortable to exercise while wearing a mask, but the key is to provide a physical barrier to prevent the spread of air droplets while exercising. Fortunately, the sports industry has created a variety of masks that have been produced exclusively for exercise that are comfortable, breathable and minimize the spread of the respiratory droplets. There are also other alternatives to masks such as running buffs/ gaiters. These garments are worn around the neck and can easily be pulled up and down. Whenever possible wear a mask or any barrier, especially when you are around other individuals.
  3. Outdoors is better than indoors. Parks, trails, lakes, or any open space is preferable over indoor settings. Walking and gardening continue to be the two most popular modes of physical activity among adults and do not require major planning or financial investments.
  4. Proper ventilation and adequate air filtration are key. According to the CDC, facilities should adjust the ventilation so that the maximum amount of fresh air is delivered to occupied spaces while maintaining the humidity at 40-60%. If possible, increase filter efficiency of heating, ventilation, and air conditioning (HVAC) units to highest functional level.
  5. Be a team of one. Choose activities that you can do on your own rather than team sports, especially with activities or sports that require close contact.
  6. Engage in active family play time. Any game that gets everyone up and moving counts.
  7. Move around your home. Catch up on current or outstanding household chores such as cleaning out the closet, organizing the garage or rearranging furniture, and remember, vacuuming is also a physical activity!
  8. Break up TV time. Make television watching more active by doing jumping jacks or push-ups during the commercials.
  9. Work (out) from home. Even though some jobs require spending hours in video conferences or writing, we can still incorporate some physical activity while being productive. First, use a stand-up desk – sitting too much was never a good idea. Second, have several small weights (5, 10 lbs. dumbbells) readily available – no one will see you lifting some light weights – just remember to place the camera above your shoulders. Third, consider adding an under-desk bike pedal exerciser and ride the wave to a healthy 2021!

There are more ways to add physical activity to your daily life.  For additional information consider checking out  ACSM’s free workouts  or their COVID-19 resource page.

Author: Carlos J. Crespo, Dr.PH, FACSM, Portland State University

Intentional Daily Movement | Coping with the COVID-19 Pandemic

My name is Olivia Affuso and I am a streak runner. I have run at least one mile every day for the last 600 consecutive days. This may seem like a lot, but there are people like Jon Sutherland who has been running every day for more than 50 years! Now, that, is a lot of running. Of course, this is more than enough, but the science is clear: We humans need regular physical activity to stay mentally and physically well.

Getting started can be tough as people move from ‘just thinking about it’ to actually engaging in physical activities like brisk walking, running or strength training. Research suggests that it takes about 66 days to establish a habit, and additional strategies may be needed to recover from any unexpected breaks due to injury and other things. Keeping it going long-term can be a challenge. Let’s just say, life happens.

2020 has thrown us all a serious curveball with the ongoing COVID-19 pandemic. Many of us have had to change our routines—including those routines for our exercise goals or resolutions that often wane within the first months of the year.

But, how about during the pandemic? My observation, at least via social media, is that more people are engaging in exercise to deal with the stress of the ‘stay-at-home’ measures than before the crisis. I have noticed more live streaming of dance fitness, yoga, body weight strength classes and more. The online running groups I belong to are very active with individuals posting about their progress on one or more virtual races such as the Great Virtual Race Across Tennessee – 1000K, which requires running five miles per day to complete it by the August 31st, 2020 deadline. There are over 18,000 registered participants from around the world. Of course, the number of participants is not evidence that previously sedentary people are getting more active. Hopefully, we will have some data about how COVID-19 is impacting people’s physical activity from a new ongoing study by researchers at Ohio University.

Has the pandemic affected my exercise routine? Absolutely! Initially, I experienced a steep drop in the duration and intensity of my running (from 35 miles to 15 miles/week) due to an increase in caregiving responsibilities as well as transitioning my in-person public health course of 56 students to an online format. However, I did not break my streak. I couldn’t break my streak. There is no way the 300 plus ladies in my online support and accountability group would let me quit without good reason. As a matter of fact, we currently have a 150-day one intentional mile challenge going until the end of May. Many of the women are on track to complete this challenge and several have shared their plans to keep their habit of intentional daily movement going for at least 365 days. Take Lisa for instance. She is a corporate executive who struggled with being consistent with her exercise until she started her first 50-day challenge. Not only is Lisa now meeting the national physical activity guidelines of at least 150 minutes of moderate to vigorous activity, she is walking a 5K every day and six miles virtually on Sundays with friends. She says she has never felt better and has no plans to break her walking streak.

Could this pandemic be your catalyst to start your own movement ‘streak’? Yes! You can do it. Here are my suggestions for getting started:

1) Choose an activity you like to do

2) Set a minimum time or distance for each day

3) Pick a start date

4) Find support

5) Be flexible

6) Have fun!

Of course, check with your physician before starting any exercise routine.

 

Author: Olivia Affuso, Ph.D., FACSM,  is a faculty member at the University of Alabama and a member of the American College of Sports Medicine Board of Trustees.

July is National Park and Recreation Month!

Since 1985, America has celebrated July as the nation’s official Park and Recreation Month. The American Fitness Index recognizes the importance of community parks and recreational areas and the role they play as a contributing environmental indicator for better health and physical activity.

OUT is IN

A study conducted for the National Recreation and Park Association (NRPA) found that 3 in 10 U.S. adults do not spend time outdoors on a daily basis. NRPA wants to break that trend with their OUT is IN campaign. The program emphasizes how parks and recreation services are vital assets for our communities in battling the obesity epidemic and chronic disease.

Get out there and play!

Taking advantage of your local public park is a simple and economical way to improve your physical fitness. Parks offer children and adults an opportunity to engage in moderate to vigorous physical activity during their visit.  According to the Centers for Disease Control and Prevention, having access to parks and playgrounds can initiate other healthy lifestyle choices.

What are some other ways parks can promote health?

Want to see first hand what parks and recreation can do to benefit your health? The Trust for Public Land created this fun video on how your local park makes an impact on your health and the health of your community.

From the Field with Dr. Roseann Lyle

In this edition of From the Field, Advisory Board Member Roseann Lyle, PhD, FACSM, comments on what makes the ACSM American Fitness Index data report a unique measure of health and community fitness.

Dr. Lyle emphasizes the importance for communities to create an environment that makes it easier for people to make healthy choices. She also notes the interdependence of public transportation, healthy eating habits, regular physical activity, and policies that discourage smoking on community health.

Lyle also shares information about an initiative in her community, Healthy Active Tippecanoe, aimed at improving the health and quality of life for people living in Tippecanoe County, Indiana.

Lyle is a professor of public health at the Purdue University Department of Health and Kinesiology. She serves on the Editorial Board for the Journal of Aging and Physical Activity and is a member of the Active Aging Partnership, which directs ongoing initiatives of the Blueprint for Increasing Activity among Adults over 50.

From the Field with Dot Fullwood

M. “Dot” Fullwood talks about the state of health and fitness in the San Francisco/Bay area, which ranked 8th in the 2010 ACSM American Fitness Index.

Fullwood, a graduate student at the Health Equity Institute at San Francisco State University, touches on efforts to improve physical activity in the Bay area and the need to change perceptions about physical activity across different socio-economic groups.

Fullwood is active in the Sunday Streets San Francisco program. Sunday Streets offers free and fun physical activity space to all San Franciscans and provides open space in neighborhoods that lack such space currently. Local businesses also benefit from increased pedestrian and bicycle traffic along commercial corridors. The events provide a model of how cities can provide healthy, environmental friendly outdoor activities for their residents. Check out Sunday Streets San Francisco on Facebook and Twitter.