As we begin another week, the Behavioral Health Team would like to provide some extra support and education as we all continue to cope with the changes that the COVID-19 pandemic has caused in our lives. During these stressful times, we must take some time to focus on our self-care. This week we want to focus on the physical aspects of self-care. To start, the three most fundamental elements of physical self-care are getting moving, getting enough rest, and getting proper nutrition.

Today, let’s talk a little about physical activity. There are a lot of myths about physical activity, such as you have to sweat to reap health benefits, and you must exercise for 30-minute blocks. These myths are false! It’s important to remember that all movement counts. The American Heart Association recommends getting 150 minutes of moderately intense activity each week, which breaks down to 22 minutes every day or 30 minutes 5 times a week. Moderate-intensity activities are those you can complete while carrying on a conversation. This can be anything from mopping the floor to going for a walk, so there are lots of ways to engage in physical activity!

Here are some tips for increasing physical activity:

• Get outside if you can. Walk the dog, ride your bike, do yard work.
• Make it a social activity. Play an active game like tag with your children.
• Track your workouts using a journal or an app
• Sneak movement into your routine. Do jumping jacks during commercial breaks, walk around while you’re on the phone.
• Put it on your schedule. Scheduling workouts may prevent you from procrastinating or avoiding them
• Remind yourself how much better you’ll feel after you move a little

There are also a lot of great apps to help you increase physical activity:

Nike Training Club (free) – provides free workouts (strength training, endurance, mobility, and Yoga) for beginner, intermediate, and advanced levels.

Workout Trainer (free) – offers free workouts for beginner, intermediate, and advanced levels. The app uses a simple questionnaire to measure your physical fitness and generates recommended exercises and workout plans personalized to your fitness goals.

FitOn (free) – provides free workouts for beginner, intermediate and advanced levels. Workouts include HIIT, Yoga, and Pilates.

Daily Yoga (free) – offers free yoga classes for beginning, intermediate, and advanced levels.

Remember, all movement counts. Stay well and happy moving!