Written by Erik LeRoy, American College of Sports Medicine Certified Clinical Exercise Physiologist
During these uncertain times, it is easy for fear, anxiety, frustration and boredom to set in. It is quite understandable that your focus is on the health, safety and financial security of yourself and your loved ones. Now more than ever, it is essential to remain mindful of your exercise and nutrition.
Cardiovascular exercise has innumerable benefits that can help combat the effects of being forced to stay at home and being sedentary. Exercise boosts your mood, immune system and metabolism. It reduces stress and lowers your resting heart rate and blood pressure, which can be elevated from stress and lack of physical activity.
Cardiovascular exercise is a continuous, rhythmic exercise that uses large muscle groups and elevates your heart rate for at least 10-15 minutes.
But how do you exercise if we cannot go anywhere?
If you happen to have a treadmill or stationary bicycle at home, these, of course, can be used for cardiovascular exercise. If you don't have this equipment, many gyms and fitness professionals have taken to the internet to post free workouts you can do at home that appeal to all fitness levels. A simple online search such as "home cardio workout for beginners" will result in hundreds of exercise videos where an instructor is guiding you through a workout. Some of these workouts may require you to have a yoga mat or a block for stepping up and down, but you can choose the workout that best suits your surroundings.
How do you work out if you can't get online?
If you do not have access to a computer or supplies such as a yoga mat, stepping up and down off of your bottom step (if you have stairs) for intervals of 1-minute stepping and 1-minute resting, or taking a brisk walk around the block are great alternatives. Cardiovascular exercise is the most beneficial type of activity for your heart health, especially during times like these.
No matter what type of workout you choose, the fundamental principles of exercise still apply. As always, if you are exercising and begin to feel chest pain, dizziness, lightheadedness or palpitations, stop the workout and call your cardiologist.