Feeling energetic, vital and balanced depends on your habits and routine in each of FiT’s 5 tenants of optimal health (eating strategy, sleep hygiene, stress management, exercise prescription and self care).  Not surprisingly, the strength of our immune system is tied to the balance and harmony of these aspects of our lifestyle as well.  

 The benefits of regular exercise are well known and, now more than ever is the time to make regular low and moderate intensity exercise a priority. That being said, when choosing what, how much and how hard to push, cumulative stress must factor into the equation.  When ‘dosed’ appropriately, the effects of exercise on mental health and overall wellbeing are both scientifically supported and profound.  However, these are, as we have all heard, unprecedented times that are taking a toll on all of us.  While exercise is a healthy habit, it is also a stress on our system meaning this is NOT the time to engage in multiple HIIT sessions each day and give intermittent fasting a whirl at the same time.  

While you, and we, cannot go to the gym these days, our health and sanity pretty much demand that we exercise regularly.  Here are some guidelines for you to follow.  

• Using a perceived rate of exertion (PRE) scale of 1-10, 75-85% of your physical activity should be in the 2-5 range.  If you were exercising regularly before SIP, 15-25% can be in the 6-8 range.  Simply, we are not looking to set PRs presently and are instead looking to boost your immune system, enhance mood, and manage stress. 
• Getting outdoors where it is safe to do so for walks, runs or bike rides offers the benefits of fresh air, sunlight and exercise so this is a great place to start or continue your efforts to do so, especially as the weather gets nicer.  Build low-intensity physical activity (PRE of 2-5) into your daily routine and reap the benefits of improved cardiovascular fitness and decreased stress.
• Consider adding in micro-workouts and short (5-8mins) moderate to high-intensity intervals (PRE of 6-8).
  • Random, unscheduled micro workouts could be incorporating walking lunges into your walk every so often, calf raises on the curb, doing air squats at every stop sign or trail merges you encounter, push-ups every time you go up the stairs in your home, crunches every time you come down.  When incorporated randomly throughout the day, the added stress is minimal but the total volume of work adds up.
  • Your fitness and stress levels on any given day should determine what moderate-to-high intensity is for you.  Moderate intensity intervals could be adding a power walk or jog in at regular intervals – ie. walk for one and a half minutes, jog for 30 seconds.  To increase the intensity, simply decrease the amount of rest.  
• A note about wearables/activity trackers . . . If you have a Fitbit, apple watch, or something similar,  that is serving as a positive trigger or reminder to move more, keep using it; however, if it is causing stress or making you feel bad, put it back in the drawer and do your thing.

When combatting stress, the benefits of strength training are many.  Given the current state of affairs, one often overlooked benefit that may offer additional motivation in this area is the feeling of strength that is derived from training.  Most of us are feeling a lack of control or power to change our present situation and the physical feeling of strength helps with more than musculoskeletal strength but mental fortitude as well.

• As the duration of this mandate has been extended and the end date is unknown, continuing or getting back to strength training as a key part of your routine is recommended.
• If you have children, they are likely spending more time sitting than is typical – get outside with them, incorporate micro-workouts into their day with daily or weekly family challenges, or have them check out Virtual PE with FiT.
• Incorporate FiT’s daily movement breaks into your schedule.

As you consider the suggestions above, we encourage you to think about what habits and rituals have you or can you establish presently that will serve you well in the post-pandemic world?  Incorporating regular exercise and developing sustainable habits around physical activity will benefit you in the present and pay dividends in the future.  

Resourceful, empowered and dedicated are words we are using to describe our clients, trainers and others who have chosen to prioritize their health and wellbeing  while they shelter in place.  With parks, beaches, and other venues for physical activity being restricted and limited exercise equipment on hand at home,  it can be hard to stay motivated.  As we wonder, possibly fantasize, about returning to our normal routines, it may be time to consider optimizing our current situation and kick things up a notch now that we’re settled. 

Gains in strength and fitness occur when ‘imposed demands’ force the body to adapt – this is referred to as the SAID principle (specific adaptations to imposed demands).  In order for progress to be made and even to maintain strength, the imposed demands need to change – we do this through manipulating body position or joint angles, changes to the number of repetitions and sets, by changing the load and manipulation of other variables.  Whether because most retailers are sold out of these traditional forms of resistance or other challenges, those exercising at home have turned to alternative forms of resistance to get the job done – gallon bottles, laundry detergent jugs, backpacks and suitcases loaded with books.  These are great options but can also be uncomfortable and difficult to use – if you haven’t already seen this video of home exercise fails, it is good for a laugh.  While all of these are great options in a pinch, The Empack is readily available to ship, offers a variety of loads and is specifically designed to be used as a barbell, dumbbell or kettlebell, enabling users to safely add resistance to a wide range of movements.  A variety of sizes are available based on the amount of weight you are seeking which is in the form of reservoirs that hold either 15 lbs of water or 21 lbs of sand.   The largest empack holds 4 reservoirs.  If you have ever tried traditional movements with water filled resistance, you will agree that the instability of water adds a whole new dimension.  

Adding to our endorsement of this product is that it is easily stored and perfect to travel with – the empty reservoirs collapse to be stored compactly and the bag itself can serve as your carry on luggage – yes, we will be able to travel again someday!  The empack ticks a number of boxes, not the least of which is helping to keep your workouts varied, safe and enjoyable as we continue to shelter-in-place.  Use code FIT20 to receive a 20% discount on your purchase!

As we continue to look for ways to stay connected to our pre-pandemic habits and routines, we encourage you to consider what helps to keep you motivated to take care of yourself.  If you feel like adding a new form of resistance or adding resistance to your new workout regimen, we encourage you to consider the empack as it may be the answer you are seeking.