The newest extension of federal physical distancing guidelines now extends until the end of April. For many, that means that they may be out of work for six or more weeks before returning to work. When we return to work after a vacation, it can take a couple of days to get back into “work shape” but most vacations are only a week or two in duration. Six weeks is a lot longer but with a few tips, we can stay healthy and maintain fitness levels to be ready to return to work.
- Gyms are closed but there are lots of choices that you can make. Walking is a great choice, especially if you job involves walking on a daily basis. There are many great apps that you can download onto a tablet or a smartphone that will help guide you through a home based, body weight work out. If your job involves lifting and carrying, you may have objects in your garage, shed, or yard that you can pickup and carry in the yard to simulate work type tasks. If you don’t have a weight set but want to do slightly more formal lifting, you can build your own sandbags. Sandbags can be used to simulate many gym movements. Find some steps to climb or a walking route with a hill to maintain/build leg strength. YouTube and Amazon Prime both have plenty of exercise videos that you can use for guided workouts.
- You Are Your Own Gym is a great app, developed by an Air Force Pararescue NCO, for an at home workout that does not require any fancy equipment. We have recommended this app to several firefighters in the past who didn’t like the gym and they loved it.
- A couple of simpler one exercise apps are 100 pushups, 200 situps, and 200 squats. They work to build up the amount of repetitions you can do of each exercise. A pre-test serves as a baseline to guide workouts. My advice is to deduct a couple of reps from your pre-test when giving the app the information to build the workouts.
- Maintain good sleep hygiene. A lack of sleep can compromise your immune system. Set a regular bed time and wake time. There is a great TED Talk on sleep by Matthew Walker as well as a great podcast interview series between him and Peter Attia, MD. Freakonomics did a great podcast on the economics of sleep.
- Eat healthy. This is admittedly tricky with limited selection at the food stores as well as potential per customer limits on certain products. Try to limit the amount of processed foods for main meals and limit the unhealthy snacking choices during the down time between meals. If you can, try to make sure that you pick up some fresh fruits and vegetables with each food run at the store.
- Stay hydrated. It’s easy when you are sitting at home to either not drink enough or to drink the wrong things. But make sure that you are getting enough water and limit the soft drinks.
- Don’t Overdo the Exercise. If you regularly train, either strength or cardio, this is not the time to be working towards a PB in a strength exercise or a PR in an event. Don’t go out and try to win KOM honors on Strava for your daily ride. Super intense workouts that leave you beat up for a day or two tend to weaken the immune system a little. This is a time for people who regularly exercise/train to work on base building and work on correcting any weaknesses that they may have.
Right now, I’ve been walking my talk while I’ve been working from home. We have been trying to be good about what we are eating in our house and have tried to stay to the healthier food in our every 7-10 day food runs. This helps limit the in between meal snacking. I’ve been doing some sort of exercise every day, getting the kids out for long walks or bike rides. Some of the workouts are mine alone such as kettlebell workouts, rides on my bike on the trainer, and I am starting to work my way through a deck of Bruteforce Sandbag workout cards that I had received as a stocking stuffer from my wife. Stay safe, be smart, and wash your hands.
If you have any questions about what type of exercises are appropriate to stay in work shape for a particular type of job, drop me an e-mail at email@example.com.