Quarantine Quandary: Staying Active at Home

Guest post provided by Kelsey Magnine, Marketing Director at Capitol Physical Therapy –

COVID-19 has completely changed the face of the world, leaving millions of us wondering how to stay healthy at home. We are used to having routine access to gyms and fitness facilities 24/7 so the radical shift to having no outside facilities or equipment at all has been jarring. That’s why now is an important time to double down on activities that promote health and wellness both physically and mentally. The most important elements of maintaining health and wellness. With that in mind, here are some physical therapist verified things you can do to stay healthy at home.

Perhaps the most crucial activity to ensure you stay healthy at home is movement and exercise. A long-standing battle cry of physical therapists is “movement is medicine,” which has never been truer than during this outbreak. Much like during a normal day at the office, it can be easy to get sucked into your work and forget to take a break from the computer screen. Combine this with a lack of access to exercise facilities, parks, etc. and it’s easier than ever to slip into movement stagnation. Dr. Ed Foring, PT, DPT, suggests practicing intentional movement throughout your workday, making sure to get at least a two-minute break to walk and stretch every half hour during your workdays. A good habit, especially during times when you work from home, is to participate in moderate exercise during your lunch break. This will not only provide all the standard benefits of regular exercise, but also invigorate you for the rest of the workday. The physical and mental benefits of exercise and movement are well-documented in this weblink, that also includes improved mood, reduced anxiety and depression, increased energy, improved productivity, reduced risk of cardiovascular disease, reduced risk of mortality, low back pain relief, and improved blood sugar control, especially for diabetes, among others.

“Being physically active is good for you – not just for your body, but also for your mind. Reduced social interaction and a lack of leaving the home are bound to put some strain on your mood state, so making sure you take opportunities to be active throughout the day are incredibly important in order to maintain good mental health.” – Dr. Ed Foring, PT, DPT

You may not have weights or other exercise equipment available at home, but don’t worry – something as simple as a full gallon of water or a few canned goods can work just as well. Dr. Foring also suggests some common household activities that can help get your body moving, including:

• Mopping floors, burning up to 170 calories per hour

• Sweeping, burns up to 156 calories per hour

• Cleaning surfaces, burns up to 136 calories per hour

• Vacuuming, burns up to 170 calories per hour

• Carrying groceries, burns up to 440 calories per hour

• Ironing, burns up to 80 calories per hour

So, what’s the most important part of staying healthy at home? The answer is a common element in all the factors discussed here – a routine. Maintaining your routines, even during this unprecedented time, will make sure that once the metaphorical smoke has cleared, you’ll still be healthy and ready to return to normal. If you’re in pain or experiencing symptoms that can’t be alleviated simply by diet and exercise, Capitol Physical Therapy can offer physical therapy treatment via telehealth or in-clinic to help you alleviate your aches, pains, or strains.

Since 2004, Capitol Physical Therapy has been delivering patient focused therapy to the Dane County area. Community request has driven growth, and the practice is now touching lives each day across Wisconsin.  For more information, please visit CapitolPhysicalTherapy.com or call 608-848-6628.