This post is sponsored by Depend® Brand. All opinions and statements are my own.
How have you been doing with your fitness routine during this pandemic?
When I was working outside the home, I was such an avid gym person. I liked how it got me up and out of the house. I was so motivated to keep my fitness routine going. The days I slept in I paid for it by sitting in Atlanta traffic. I’ve always found a gym with a shower close to my office. While I know my local gyms have reopened, I’m not anxious to get back and expose myself to the extra germs.
I have resumed my small private group sessions with my personal trainer. I know myself best and paying for this service ensures I will be strength training twice a week. Plus, I have gotten so attached to my small group. For me, it is more than a great physical workout, it is necessary mental therapy.
I’m actively trying to be more consistent with my cardio and stretching. Some weeks are easier than others.
Small Fitness Challenges
I am a huge short-term goal setter and I enjoy little challenges to keep me motivated. This year as part of my 20 for 2020 initiatives, I decided that I was going to either add a healthy habit or subtract an unhealthy habit each month. I was motivated to try this out while reading Dr. Jennifer Ashton’s book The Self-Care Solution: A Year of Becoming Happier, Healthier, and Fitter – One Month at a Time.
Below is a list of the habits I’ve added or subtracted this year. Some of these were for an entire month and some were for defined period.
- Kept a food journal
- Eliminated alcohol
- Meditated 10 min/day
- Walked outside 5 times a week
- Completed a 30 day abdominal challenge
- Survived a five-day juice cleanse
- Subtracted fried food
In August, I committed to adding at least a 20-minute outdoor walk each day to help boost my overall activity level and get more Vitamin D. I just need to get out of this house a bit more!
But walking can lose its luster and this month it feels like it’s time to shake the activities up a bit.
At-Home Fitness
I know many family caregivers need at-home exercise options. Now, more than ever. Many are working remote, helping their children with virtual education, and caring for family members. My heart goes out to all of you!
I’ve polled all my girlfriends and the Happy Healthy Caregiver Community on Instagram and created this list of online workout options for us all to try! I’ve organized them either by the channel and set aside the ones which could be great to try with our kids or care recipients.
Sometimes while exercising, an increase in abdominal pressure can prompt what’s known as stress incontinence. Weak or stretched muscles in the pelvic floor fail to provide the support needed to hold in urine. To avoid any bladder concerns interrupting your workout routine, consider a Depend product such as Depend Silhouette Briefs for Women. Depend is also there to support those of us caring for someone with incontinence issues through their private Incontinence Community on Facebook.
YouTube & Facebook
305 Fitness – When exercising is FUN we are more likely to do it. The 305 Fitness playlists include Latin Dance workouts, Lower Body Twerkouts, Booty Shakin’ Hip Hop workouts, and Flex On ‘Em Upper Body & Core workouts.
The Balanced Life Pilates with Robin Long – Robin Long’s YouTube playlist features quick workouts and 21-28 day challenges. She even has specific workouts for prenatal moms.
Fraser Wilson – My high-school nephew is a huge fan of Fraser Wilson’s 10-minute full-body workouts and often leads his mom (my little sister, Annie) through the workouts. Many don’t require any equipment – just your body weight.
Core Power Yoga on Demand – There are so many great benefits of Yoga. Yoga4Caregiver’s free classes playlist offers several yoga workouts ranging from 20 minutes to an hour.
A + A Wellness – My personal trainer and wellness coach, Ashley, offered online strength training workouts while we were quarantined which are available to the members of the Dr. PnD FB Group. Once your request to join is approved, select ‘videos’ to see the five full-length workouts. Some home equipment is required.
Smartphone Apps
Ab & Core Workouts / Sworkit – My sister Susie likes the Sworkit highly rated app. This app includes ab, back, and core routines with exercises demonstrated by personal trainers. Workouts for kids are also available. There are in-app subscription plans if you want a more customized experience but you can find value from what is available for free.
Peloton – We have a Peloton bike in our basement which has been a lifesaver during this pandemic. The Peloton app is available to all for a 30-day trial. The app offers a variety of classes you can stream in the following categories where you don’t need their bike or their treadmill: Strength, Yoga, Cardio, Meditation, Outdoor, Stretching, and Bootcamp.
Amazon Prime
Zumba – An intense 20-minute Zumba cardio workout called STRONG featuring Michelle Lewin is available on Amazon Prime.
Try With Kids or Care Recipients
These workouts are potential ‘twofers’. It is like a buy one get one free bonus. You realize the benefits from moving your body and also get to spend quality time with the people in your life who matter.
Cardiomelon – How about a simultaneous workout for your body and your brain? The Cardiomelon workouts are a unique concept created by a speech-language pathologist. The workout combines high-intensity but short internal exercises with cognitive tasks targeting language, memory, attention, problem-solving and numerical reasoning. The combination of these mind and body exercises provides a two-for-one positive effect. These 15-20 minute trial YouTube videos give you a taste of what it’s like.
Beginner Thai Chi – Don Fiore walks beginners through an 8-minute easy Thai Chi workout. The video comments say these have helped loosen up the body, reduce pain, and relax the mind. On his YouTube channel, you’ll find many more exercises including a dozen exercise videos for seniors.
Go4Life – This program was created by the National Institute on Aging to encourage older adults to increase their physical activity level. This 15-minute workout was designed for adults over 50 and includes a warm-up, strength, flexibility, and balance exercises.
Sit and Be Fit – The Sit and Be Fit exercises are targeted for individuals with limited mobility, diabetes, COPD, Fibromyalgia, Arthritis, or Osteoporosis. Exercises are led by RN Mary Ann Wilson. Some of these are a bit dated visually but the exercises are still relevant. There are even exercises you can do while lying in bed.
Cool Down
Sometimes you can stack your healthy fitness habits. Finish a workout and feel like you want to do just a little bit more? Do some stretching on your own or check out former Happy Healthy Caregiver podcast guest Gael Chiarella’s Yoga Meditations.
