“Doing At-Home Workouts Without Injury”

It's true: Amid all the social distancing due to COVID-19, your workouts have probably started to look a little different—say, with a view of your living room, kitchen, or bedroom. But as at-home workouts become all the rage (or at least the necessity), it becomes even more important to take the proper safety measures to avoid workout injuries. To help you sidestep any potential mishaps (and make the most of your new ways to move), doctors and fitness experts offered up their safety tips. Follow them to keep your body injury-free while working out at home.



CLEAR THE SPACE: Step one - make sure you have the room—including nothing on the floor around you—to exercise. Check that you’re in the clear by putting your arms up and out to the sides and doing a 360-degree spin, says Derek Ochiai, MD, orthopedic surgeon and sports medicine doctor at Nirschl Orthopaedic Center. He also suggests making sure you check the floor for kids’ toys, books, weights, and anything else that could get in the way and cause you to trip and fall or hurt yourself—and that goes for after your workout, too. Tatiana Lampa, CPT, corrective exercise specialist and trainer in New York City, suggests moving furniture if you need to, so you have the room to jump around, especially if you’re doing a HIIT class or any plyometric move, like burpees or broad jumps. If you are lifting weights, just keep them in front of you so you can see where they are while you do other movements.



SLIP ON SOME SNEAKERS: While you can work out barefoot, both experts recommend sweating in sneakers—but not ones you wore outside. “You want to make sure you’re not bringing in outside germs,” Lampa says, especially at the time of a pandemic. Your next safest bet after sneakers is going barefoot, sans socks, says Ochiai. There are benefits of working out with naked feet—all the nerves in your feet help you get a better sense of the ground beneath you and you can better push off for moves like squats and deadlifts. But when you don’t have protection on your feet, it’s extra important to make sure you don’t have any equipment on the floor that you could potentially run into. And if you really, truly prefer to sweat in socks, wear those with grips on the bottom, like socks with zero slippage.



KNOW YOUR BODY: “There are so many free workouts available, which is great, but each individual has different goals, priorities, and different fitness levels,” says Lampa. “If you find a free workout and it doesn’t feel good on your body, then that’s a sign to skip it.” Also, if you’re new to exercise but want to use this time at home to kickstart a regular routine, that's a great idea, but make sure to take it slow, says Ochiai. “If you try to get too ambitious and start a workout routine that you think will push you a lot and then do that for a few days in a row, you could get overuse injuries, then you’ll likely stop and won’t do it again,” he adds. Instead, start with something you know or a first timer-friendly workout and then go from there. Lampa also suggests reaching out to trainers you admire if you’re looking to hone your fitness skills. Many of them will create an individualized program—with varied rates, of course—for you, which can decrease your risk of injury. Something else to keep in mind: know you can’t bank exercise. That means, if you hit it hard for the next few weeks or months, but then stop completely, you’ll go back to baseline. “You want to exercise to build habits so you can keep exercising in the long-term. You don’t want to get injured in the short-term,” says Ochiai.



SWITCH IT UP: It’s easy to work out every day, especially now that everyone's locked up inside and can’t get to our favorite classes that might kick our butts more than the bodyweight routines many people are doing at home. But if you're trying to exercise every single day, try not to repeat the same movements, says Ochiai. For instance, avoid doing weighted squats every day of the week and maybe add in some reverse lunges or jumping jacks instead. For cardio, try alternating biking, running, and jumping rope. Tampa says she usually recommends five to six days a week of exercise and at least one or two for rest and recovery. On those recovery days, take a bath, do some foam rolling, or just enjoy those Netflix binges. “I think a great way to make sure you’re not overdoing it is to create a weekly schedule—write it down and map it all out,” she adds. “This will keep you accountable, ensure that you’re not overtraining, and bring some normalcy in your life.” Something we’re probably all craving right now even more than movement.

CONSIDER EXERCISES TO COUNTERACT DESK CULTURE: It’s easy to get comfy working on the couch, or sitting and staring at the computer on your desk all day. But that’s exactly why you want to do some moves that reverse the forward-facing, typically hunched-over position that causes tightness in your neck, shoulders, and middle back, says Tampa. To do this, focus on posterior chain exercises like deadlifts, bridges, bent over rows, and band pulls. Tampa even has a challenge for those currently working from home: Put a timer on for every hour and when it goes off, do 10 squats, 10 glute bridges, and 10 bent over rows. Ochiai also recommends standing up whenever you can (or creating your own standing desk) and doing some extra core work. Try doing 30-second plank holds throughout the day or moves like superman and bird dog.

 

HAVE FUN WITH IT: No matter what type of work out you do, both experts agree it’s most important to have fun with it and enjoy the movement. Tampa also suggests finding an online community or a group class to do. “It’s so nice to have a group of people who can support you and lift your spirits up,” she says. Also, know that the benefits of exercise of any type outweigh the risks. “Exercising and keeping it up or starting a slow, gradual progression of exercise is crucial as the cardio benefits far outweigh risk of injury,” Ochiai says. “Keeping ourselves healthy is something we can do along with social distancing in order to get through this.”

 

By: Mallory Creveling, ACE-CPT, Health Magazine

 

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The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

“20 Things You Can Learn From Your Pets!”

 

FORGET MULTITASKING: When dogs have a job to do, they give it their undivided attention. It turns out people should probably do the same. Stanford researchers found that attention and memory suffer in those who juggle work, email, and web-surfing, compared to those who focus on one task at a time. Other studies suggest employees actually lose time when multitasking.

 

TAKE NAPS: You won't catch your pet going from dawn to dusk without any shut-eye.  There's good evidence humans can benefit from catnaps, too. A study involving about 24,000 people indicates regular nappers are 37% less likely to die from heart disease than people who nap only occasionally. Short naps can also enhance alertness and job performance.

WALK EVERY DAY: Whether you've got four legs or two, walking is one of the safest, easiest ways to burn calories and boost heart health. Taking regular walks can also help you:

• Fight depression.
• Lose weight.
• Lower your risk for type 2 diabetes.
• Lower the risk of breast and colon cancer.
• Keep your bones strong.
• Keep your mind sharp.

 

CULTIVATE FRIENDSHIPS: People are social animals, and friendships have measurable health benefits.  Researchers in Australia followed 1,500 older people for 10 years. Those with the most friends were 22% less likely to die than those with the fewest friends.  

 

LIVE IN THE MOMENT: Living in the moment may be one of the most important lessons we can learn from our pets. In a study called "A Wandering Mind Is an Unhappy Mind," Harvard psychologists conclude that people are happiest when doing activities that keep the mind focused, such as sex or exercise. Planning, reminiscing, or thinking about anything other than the current activity can undermine happiness.

 

DON’T HOLD A GRUDGE: Part of living in the moment is letting bygones be bygones. Let go of old grudges, and you'll literally breathe easier. Chronic anger has been linked to a decline in lung function, while forgiveness contributes to lower blood pressure and reduced anxiety. People who forgive also tend to have higher self-esteem.

 

WAG: OK, so maybe you don't have a tail. But you can smile or put a spring in your step when you're feeling grateful. Researchers have found a strong connection between gratitude and general well-being. In one study, people who kept gratitude journals had better attitudes, exercised more, and had fewer physical complaints.

 

MAINTAIN CURIOSITY: According to a popular saying, curiosity may be hazardous to a cat's health. But not so for humans. Researchers have found that people who are more curious tend to have a greater sense of meaning in life. Other studies have linked curiosity to psychological well-being and the expansion of knowledge and skills.

 

BE SILLY: Indulging in a little silliness may have serious health benefits. Cardiologists at the University of Maryland Medical Center found a stronger sense of humor in people with healthy hearts than in those who had suffered a heart attack. They conclude that "laughter is the best medicine" – especially when it comes to protecting your heart.

 

GET A BACK RUB: The power of touch is nothing to sniff at. The Touch Research Institute at the University of Miami Miller School of Medicine has found massage therapy can ease pain, give the immune system a boost, and help manage chronic conditions like asthma and diabetes. The touch of a loved one may be even more powerful. In one study, married women experienced less anxiety over the threat of an electric shock when they held their husbands' hands.

 

DRINK WATER WHEN YOU’RE THIRSTY: Dogs don't lap up sports drinks when they've been playing hard – and most people don't need to either. During a typical workout, drinking water is the best way to stay hydrated. Water gives your muscles and tissues critical fluid without adding to your calorie count. Be sure to drink more than usual on hot days or when you're sweating a lot.

 

EAT FISH: Most cats would trade kibble for a can of tuna any day. Luckily, you can choose to make fish a regular part of your diet. Salmon, tuna, trout, and other fatty fish are high in omega-3 fatty acids, which may reduce the risk of heart disease, high blood pressure, and arthritis. In addition, Rush University researchers found that people who eat fish at least once a week are 60% less likely to develop Alzheimer's disease.

 

IF YOU LOVE SOMEONE, SHOW IT: Dogs don't play hard to get – when they love you, they show you. It's a good approach for people seeking to strengthen their relationships. A study published in the journal Personal Relationships suggests small, thoughtful gestures can have a big impact on how connected and satisfied couples feel.

 

PLAY: Goofing off is not just for kids and kittens. In his book, Play, Stuart Brown, MD, writes that playing is a basic human need along with sleeping and eating. Play enhances intelligence, creativity, problem-solving, and social skills. So take a cue from your pet and devote yourself to an activity that has no purpose other than sheer fun.

 

ENJOY THE GREAT OUTDOORS: A hike in the woods may be a dog's idea of bliss, but it has plenty of benefits for the human mind and body as well. Spending time outdoors can enhance fitness, increase vitamin D levels, and reduce stress. In children, playing in natural settings has also been linked to better distance vision, fewer ADHD symptoms, and better performance in school.

 

MAKE TIME TO GROOM: Aside from the obvious health benefits of bathing and brushing your teeth, grooming can have a number of positive effects on your life. Good personal hygiene is vital to self-esteem. A tidy appearance can also help you get and maintain a job.

 

BE AWARE OF BODY LANGUAGE: Dogs are excellent at reading each other's intent from body language. Humans, not so much. While most of us do reveal our emotions through posture, speech patterns, and eye contact, other people generally aren't very good at reading those cues. People get better at decoding body language as they get older.

 

STRETCH OFTEN: Stretching will keep you limber, but the benefits don't stop there. In a 10-week study, volunteers who did no exercise other than stretching experienced surprising physical changes. Besides improving flexibility, they increased their muscle strength, power, and endurance. Although the study was a small one, the results suggest stretching may be a good alternative for people who have a condition that rules out traditional strength-training.

 

SEEK OUT SHADE: When you're at the park, and your pooch is ready for a break, she'll probably find a nice shady spot to relax. Dermatologists recommend you follow suit, especially between the hours of 10 a.m. and 4 p.m. That’s when you would soak up the most UV rays, particularly during late spring and early summer. While you're sheltered in the shade, it's a good idea to use a broad-spectrum sunscreen on exposed skin.

 

STICK TO A SCHEDULE: Pets like the consistency of a routine – they can’t tell a Saturday from a Monday. The same goes for the human body clock. People sleep better if they go to bed and get up at the same time every day, even on weekends. Sticking to a consistent schedule for bathing, dressing, and eating can also improve the quality of sleep.

Reviewed by Louise Chang, MD on August 29, 2011

REFERENCES:

Stanford University.
NPR.
Journal of Experimental Psychology: Human Perception and Performance.
Archives of Internal Medicine.
National Sleep Foundation.
AARP.
Journal of Epidemiology and Community Health.
Journal of Clinical Oncology.
New England Journal of Medicine.
JAMA.
American Journal Of Preventive Medicine.
Curr Sports Med.
Science.
University of Texas Health Science Center at Houston
Case Center for Collegiate Behavioral Health.
Motivation and Emotion.
University of Maryland Health Center.
Touch Research Institute.
Psychological Science.
KidsHealth.org.
American Heart Association.
Washington State Department of Health.
Rush University Medical Center.
Personal Relationships.
Brown, Stuart. Play: How It Shapes the Brain, Opens the Imagination, and Invigorates the Soul. New York: Penguin, 2009.
National Wildlife Federation.
North Carolina Department of Health and Human Services.
University of Illinois Extension.
Harvard Business School Working Knowledge.
Medicine & Science in Sports & Exercise.
CDC: "Skin Cancer Prevention."
American Psychological Association.
American Academy of Sleep Medicine.

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk. 

The difference between friends and pets is that friends we allow into our company, pets we allow into our solitude. ~Robert Brault

Ever consider what pets must think of us? I mean, here we come back from a grocery store with the most amazing haul — chicken, pork, half a cow. They must think we're the greatest hunters on earth! ~Anne Tyler

Animals are such agreeable friends - they ask no questions, they pass no criticisms. ~George Eliot

An animal's eyes have the power to speak a great language.  ~Martin Buber

Lots of people talk to animals.... Not very many listen, though.... That's the problem.  ~Benjamin Hoff, The Tao of Pooh

The kind man feeds his beast before sitting down to dinner.  ~Hebrew Proverb

Animals have these advantages over man:  they never hear the clock strike, they die without any idea of death, they have no theologians to instruct them, their last moments are not disturbed by unwelcome and unpleasant ceremonies, their funerals cost them nothing, and no one starts lawsuits over their wills.  ~Voltaire

I believe in animal rights, and high among them is the right to the gentle stroke of a human hand.  ~Robert Brault

Much Love, Dr.Shermaine #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)