Stuck in the House? Don’t Let It Stop You From Staying Active!

10 Tips for Healthy, Pain-Free Living During the COVID-19 Crisis

Many of us who struggle with chronic pain rely on the healing power of exercise for welcome relief. But as we hunker down in our homes and practice social distancing to try to flatten the curve of the COVID-19 outbreak, it’s become even more challenging than ever to get the exercise—and the pain relief—we so desperately need.

The team at Kayal Pain & Spine Center, your expert pain doctors in Glen Rock and nearby, is here to reassure you that you can do it—even within the four walls of your home. A sedentary lifestyle can be extremely detrimental to your health and can increase pain and inflammation. Especially given the current stressful circumstances, it’s important to stay active in whatever ways we can to promote our physical and mental wellbeing. The World Health Organization recommends 75 minutes of vigorous exercise or 150 minutes of moderately intense exercise per week to help protect your health.

Here are just some ideas for how you can stay in motion during these unsettling times.

1. Get up and move every hour or so throughout your day. Whether you are working from home, watching television, reading a book or just relaxing, you should take regular breaks to engage in physical activity. On the phone? Walk around your house. Loading the dishwasher? Add in a few knee bends or squats. Short periods of exercise throughout the day can add up over time to meet the WHO’s recommended amount.
2. Tap into wired resources. Find an exercise class online. Explore options on YouTube. Use streaming services, the Internet or mobile apps for home workout options. If you don’t own dumbbells, you can find full-body strength workouts that require just your body weight or household items, such as canned goods, that substitute as weights. Make sure your form is correct so you don’t injure yourself.
3. Channel your inner dancing diva or dancing dude. You don’t need a dance party app to get up and move to the music—although it certainly is fun. Turn on your favorite music and move to the beat.
4. Give your house some TLC. Clean out closets. Reorganize the pantry. Rearrange the furniture. Deep clean the carpets. Every movement helps to improve your health and your surroundings.
5. Play with your children or grandchildren. Pillow fights, indoor hide and seek and foam basketball hoop competitions are just some of the ways you can participate in physical activities with children with minimal disruption to your house.
6. Take a walk. Every step counts. Get to know corners of your house that you haven’t explored in a while. Even walking in place while watching television is beneficial. If you can get outside, that’s even better because you can soak up the sun and breathe in fresh air. Just make sure to practice social distancing by staying 6 feet away from your fellow exercise enthusiasts.
7. Channel your inner mountain climber. Your stairs are your friend. Walking up and down steps will get your heart pumping and your energy levels up.
8. Strength training is invaluable. Push-ups, pull-ups, crunches and leg squats help keep the muscles in your arms, legs and hips strong. This is extremely beneficial for your overall health and can help reduce your risk of falls. If you are over 50, you are more vulnerable to age-related muscle loss.
9. Take time to relax. Yoga and other forms of meditation and relaxation can help reduce stress and keep you calm, especially during trying times such as these. Find ways to practice deep breathing, be grateful and stay positive.
10. Know your limits. Don’t try to do too much, too soon. This can cause you to get discouraged and give up or, worse yet, result in injuries.

We’re Here for You!

Kayal Pain & Spine Center and its expert back surgeons in Glen Rock and nearby are here for you now—and always. Our offices remain open for essential healthcare. We also are offering appointments through telemedicine or telephone. Please contact us and we will be in touch with you. You also can call us at 844.777.0910.