Jim's Gym Health and Fitness Performance Centre

In order to avoid this happening to you (see image) I will attempt to regularly share with you ideas for maintaining an active lifestyle while we self isolate.

First and foremost, it is critical for us to focus on the things we can control which have a significant impact on our health.

1. Get enough sleep.
2. Eat a balanced and nutritious diet.
3. Stay hydrated. (Consuming alcohol is not hydrating).
4. Maintain good hygiene (wash hands regularly, observe appropriate social distancing, self isolate at the first signs of feeling unwell). 
5. Stay active.

With respect to item #5 here are a two suggestions:

1. Walk and/or bike daily to maintain or improve aerobic function. If you are not a regular walker or biker begin slowly for 10-15 minutes and gradually increase the duration of the activity before increasing the intensity of that activity.
2. One strength exercise which should be included in any fitness program is a squat. A squat will engage a very high percentage of the participant's total muscle mass. In addition to increasing strength it will improve balance and coordination. Begin with a body weight squat on to a kitchen (firm) chair. Begin the exercise by standing tall, push hips back bending torso forward. Keep the knees behind the toes throughout the movement. Avoid falling into the chair but rather gently touch the chair and then immediately straighten up returning to the start position. Begin with one set of ten repetitions and work up to four sets of ten repetitions. When four sets of ten repetitions becomes too easy the exercise can be made more difficult by carrying weight (canned vegetables, used plastic milk or juice containers filled with water) in each hand during the exercise. Add enough weight to make the exercise challenging. 

Jim Miller