Social Distancing & Exercise: The New Normal

Most of us feel like our worlds have changed. We’re working from home — if we even still have a job. Our kids are out of school and home with us all day long. They miss their friends, and we’re missing ours as well. We don’t leave home except for the most essential outings to the grocery store or doctor’s office. A trip to the gym is definitely out of the question. Our daily routines have been turned upside down, no doubt. These are challenging times for everyone, but the ADHD mind may struggle even more to cope with social isolation, boredom, and anxiety.

How do we stay sane, let alone healthy?

What if I told you there was a magical potion that could boost your immune system, calm your mind, strengthen your heart, improve your sleep, increase your energy, put you in a better mood, and even entertain your kids? Well, there is – and it’s the magic of PHYSICAL ACTIVITY! Before you groan and continue scrolling, consider this: Exercise does not need to be a drudgery. You can work it into the busiest of days, and you can make it fun!

And couldn’t we all use a little fun right now?

Fitting Fitness into Your Life

Here are 16 great strategies for incorporating movement into your life:

Move It!

• Incorporate short bursts of exercise. Even 5 minutes here and there can increase your energy level, improve concentration, and brighten your mood.
• Stretch daily. Gently stretching on a regular basis helps to ease tension, improve bodily comfort, and enhance relaxation and general wellbeing.
• Move regularly. When sitting for long periods, set an alarm to remind yourself to move. Get up and walk, climb stairs, stretch, etc. for at least 1 minute once an hour.

Take Advantage of Technology

• Invest in an activity or step–tracker. Establish your current steps per day, and gradually increase your daily step goal every 2 – 3 weeks.
• Search for workouts on YouTube. There is a wealth of exercise videos for beginners and experts alike readily available online. Many fitness centers are posting daily workouts so viewers can follow along at home. The above video is a great example of an at-home workout, without the need for any special equipment.
• Try a micro-workout. When you watch TV, get in the habit of using commercials for micro-workouts. This can include push-ups, planks, lunges, or even just a simple wall-sit.
• Dance. Turn the music up loud and dance!
• Use your equipment. Utilize home exercise equipment, but be sure to sanitize shared surfaces regularly.

Go Virtual

• Schedule Zoom, Skype, or other video exercise sessions with a friend or group of friends.
• Connect with loved ones on apps such as MyFitnessPal.

Tune Into Nature

• Get outdoors! Nature can be very calming and restorative. When possible, exercise outside. Practice social distancing, of course, and avoid touching surfaces that can harbor germs.
• Meet a friend or two for a walk outside. Stay on opposite sides of the street, to ensure healthy distancing. Having to shout to communicate will increase the cardiovascular challenge!
• Try something new. Other outdoor activities include running, hiking, cycling, outdoor yoga or Pilates, walking your dog, jumping rope, solitary Tai Chi, etc. Use your imagination to find ways to be active outdoors.

Involve Your Kids

• Get active with your kids. If you have children, create opportunities to be active together. Take them outside for a walk or a bike ride. Join them in a game of chase, baseball, soccer, etc. Make notes of your endurance level, and track your progress over the coming weeks. Not only will you enjoy quality time with your kids, but you’ll also be modeling the value of physical activity.
• Play active video games. Some video games, especially the fitness-based games, can be an entertaining way to exercise at home, both with your kids and by yourself. Remember to make it fun!

Schedule It

• Make it happen. Don’t wait for that sometimes elusive moment of inspiration. Schedule time for exercise on your calendar or in your planner today. Motivation often arrives later and even increases after you start an exercise program.

Above all, remember that a little bit of exercise is so much more than none. When you make time for physical activity, you are not only getting exercise – you’re creating a valuable habit that promotes your physical and mental health. Every time you exercise, you reinforce the habit of prioritizing movement.

To your health!

Want More Ways to Build Self-Care Strategies? Join Our Free Webinar

Don’t risk falling back into bad habits because you are stuck home! Join me online Tuesdays at noon to discover new, easy ways to stay on track with your nutrition, exercise, sleep, and stress. My experience includes a history of health coaching and more recently applying this expertise to help those who suffer from ADHD symptoms.

As a bonus, all registrants will also receive a free copy of our cookbook, On the ADHD Menu.

Take Self-Care to the Next Level with Virtual Coaching Sessions

At NextStep 4 ADHD, we’re happy to provide 1:1 coaching for ADHD. If you’re struggling to eat a well-balanced diet or find the motivation to exercise, we offer online ADHD coaching via Zoom. Call 502-907-5908  or send us a message to request more information. 

Don’t forget to sign up for a membership so you can stay up-to-date with the latest news and gain access to special events and more!