PRAIRIE VIEW, Texas (April 24, 2020) – Most of us are weeks into the mandatory stay-at-home order as a result of COVID-19. And, it could be easy to get in the routine of sitting at a desk or sitting on the couch for an extended period of time. Nikki Briones, an assistant athletic trainer at Prairie View A&M University, says it’s important to be active because it’s not only good for the body, it’s good for the mind, too.
So, why exactly is it essential to stay active?
When you are active, it helps your mind and body. Your brain releases endorphins, which helps you feel better and have a positive mental state. Also, believe it or not, being active gives you energy. It also builds muscle and strong bones if done correctly. Your heart is a muscle, so by being active, you are keeping the most important muscle happy and healthy.
How can I get started?
Just get up and move. Walk around your house. Clean your house. Take a walk in a local park if you can. Getting outside and absorbing vitamin D from the sun is good for you as well. I love dancing because it is fun and doesn’t feel like a workout, but it’s a great workout. You don’t need a formal workout or a personal trainer to be active. All you need is you.
When is the best time to be active?
The morning is the best time to be active if you have a normal 9 to 5 work/school schedule. However, if you have a non-traditional schedule, try to be active at the start of your day to get your blood pumping. If you work out too late in the day, it can keep you up at night, and it takes your body a while to settle down.
What do you do?
I like to break up my activity throughout the day, so it is more achievable. I try to have a structured workout time where I go for a run or do resistance training, as well as trying to be active throughout the day. I also like playing “Just Dance” in the evening or late afternoon with my children. I am a big proponent of wearing an activity tracker because it tells me about my activity level throughout the day, as well as how I sleep at night. If I find myself sitting in front of the TV for too long, I take exercise breaks during commercial breaks and do a different exercise during each commercial. I’ll do this for a whole show, and it’s an easy way to get my exercise in.
Where can I go to be active?
Honestly, you do not have to go anywhere, even though I recommend getting out a little while and safely practicing social distancing. Local bike and walking trails are usually open, but you can also get a quality workout within the four walls of your home.
I’ve never worked out before. How can I start?
Nikki Briones
For beginners, walking, biking, and swimming are the best exercises you can do that are relatively easy and low impact. I like to do pushups, air squats, jumping jacks, jumping rope, arm dips, arm curls, front and lateral arm raises, and calf raises. I also recommend a variety of core exercises like planks, crunches, twists, mountain climbers, and toe touches. I like to do circuits, so I will pick 4 to 6 exercises and do each one for a minute, or do so many reps and rotate to the next one. I will do this for 3 to 4 rounds, and before you know it, I’ve been active for 20 to 30 minutes.
Briones says there are a lot of useful resources for exercise routines on social media sites like Pinterest and Instagram. You can also follow Briones on Twitter at @PVAMUSportsMed.
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By Marchita Shilo