By Jennifer Baublitz
What’s the Skill? We know that exercising regularly is key for our physical health – The Mayo Clinic recommends that we get at least 150 minutes of moderate (75 minutes vigorous) aerobic activity per week in addition to strength training twice per week for maintaining optimal health. Research shows us that exercise is key for:

  • Maintaining a healthy Body Mass Index 

  • Reducing our risk for major diseases such as cardiovascular disease and diabetes

  • Getting a good night’s rest

  • Optimal immune system functioning

  • Achieving a 75 or better on your PT test 😉  

Exercise comes in many forms, such as aerobic – walking, running, dance – and strength training – push-ups, lunges, squats, pull-ups, flutter kicks; both of which are crucial for getting our systems pumping! 

What it does: Staying physically active, however, is not only essential for passing the 1.5 mile run and maintaining our overall health – it is equally as essential for maintaining our overall psychological well-being! Physical activity plays an integral role in our ability to:

  • Respond more effectively to stress

  • Regulate the physiological stress response

  • Manage our emotions and impulses

  • Develop confidence and competence in our abilities

  • Maintain an optimal outlook

What you can do: So how do we stay fit during social distancing? Keeping up with your physical fitness can be as simple as making time for bodyweight exercises and/or some form of aerobic exercise each day. This may take the form of engaging in intentional exercises, such as those featured in the accompanying video, or it may incorporate everyday activities that serve many purposes such as:

  • Gardening

  • Heavy-duty cleaning (think washing floors or tackling the garage or basement)

  • Yard work

If you do choose to engage in specific exercises, remember that when working out at home, whether it is with the assistance of a video or independent of aides, you are liable for your own safety. It is imperative that you research the appropriate form and complete as many reps as your body is able within these bounds. As always, when beginning a new exercise regimen, consult with your physician first. 

Here is a sample structure for working out using the videos provided:

Essential terms:

  • Rep: one completion of the exercise

  • Set: A compete series of reps

Esercise Set 1: # of Reps Set 2: # of Reps Set 3: # of Reps Set 4: # of Reps

Pushups 5-10 5-10 5-10 5-10

Squats 5-10 5-10 5-10 5-10

Bent-Over Rows 5-10 5-10 5-10 5-10

Russian Twists 5-10 5-10 5-10 5-10