April 7, 2020 – How often have you said, “I don’t have
time to exercise!” Well, now that many of us are working from home,
sheltering in place and self-quarantining, there’s never been a
better time to get in shape.
“Now more than ever, we need the stress-busting, immune-boosting
benefits of regular workouts,” says
Christopher Yonz, M.D., an orthopaedic surgeon and sports medicine physician with
Summit Sports Medicine & Orthopaedic Surgery and member of the Southeast Georgia Health System Camden Campus medical staff.
“If you haven’t exercised recently, start slow, build up gradually
and set reasonable goals. Aim for 30 minutes of moderate activity daily,
five days a week. You can spread it out in 10-minute intervals throughout
the day,” Yonz says.
Here are his suggestions for three easy, free fitness activities you can
do at home.
Note: If you are pregnant or have an existing medical condition, ask your
doctor before starting an exercise program.
1. No Gym? No Problem.
“You don’t need expensive equipment for cardio and strength
training. You can use your own body weight for an overall workout. Speed
up or slow down the exercises depending on your fitness level. If you’re
unclear how to do an exercise, try Fitbit, the Nike fitness app or watch
a YouTube video,” advises Yonz.
Here’s a sample routine:
- 5-minute warm-up: Moving stretches, such as circling arms while extended,
leg kicks, marching in place.
- 5-10 minutes of cardio: Jumping jacks, run or march in place, dancing,
burpees, side-to-side hops.
- 20 minutes of strength training: Alternate push-ups, squats, single-leg
squats, walking lunges, ab crunches, planks, step-ups onto a sturdy bench
or stool, wall sits (squat with legs hip distance apart and your back
against a wall), high knees (run in place, lifting knees high).
- 5-minute cool down: Slow, stationary stretches such as toe touches and
stretching your quadriceps, calf and hamstring muscles.
2. Walking on Sunshine.
Walking around your neighborhood is a great, family-friendly exercise.
“Work your way up to walking 30 minutes a day. As you progress,
you should be able to walk briskly while maintaining a conversation,”
says Yonz. “Remember to stretch before and after.”
3. Biking to Better Health.
If you own a bike, start pedaling! “Cycling is a low-impact activity
with many benefits. It tones the lower body, increases flexibility and
balance, provides overall cardio conditioning, is gentle on arthritic
joints and reduces stress. Just remember to wear a helmet,” says Yonz.
If you experience COVID-19 symptoms, such as a fever, cough or shortness
of breath, call the Health System’s COVID-19 Screening Hotline at
912-466-7222, Monday-Friday, 8 a.m.-5 p.m. For COVID-19 updates, visit