Exercising at Home

Contributor Andre Greene

Social distancing, self-quarantining, and the closure of many gyms made it more difficult to exercise over the past year. Even as more people get vaccinated and opportunities open up, there is great value in exercising at home. The heat of summer is already starting here in San Antonio, with temperatures too hot to safely exercise outside. In this article, we’ll discuss how you can incorporate exercise into your everyday routine at home.

How often do you exercise?

Daily exercise can improve your strength and mobility, decrease pain, and even improve independence according to Alejandra Garcia, physical therapist for Results Physiotherapy.

It doesn’t have to be a huge time commitment. As yoga teacher Adriene Mishler says, a little goes a long way. 

According to helpguide.com exercise and physical therapy can help ease depression, stress, anxiety, and aid in the management of chronic conditions, such as high blood pressure and diabetes.

By finding new ways to get moving and stay motivated, you can take charge of your mood and well-being and regain a sense of control during this time of great uncertainty.

Garcia suggests the infographic below for some general chair exercises to help stay active and strong. 

Garcia recommends consulting your physician before starting any new exercise program. According to the Cleveland Clinic, patients who need assistance to move, are at risk for falls, have a movement disorder, or have a neurological injury with a functional deficit should continue in-person physical therapy, if possible. 

Exercise can be a form of Self Care

If you use exercise to keep up your energy and spirits in trying times such as these, you might be less inclined to turn to unhealthy coping methods, such as drinking too much, which can wear down your immune system.

Each week in our Events emails, we share yoga and meditation videos from the free Youtube channel, Yoga with Adriene. There are over 500 videos with varying lengths and focuses. Many of them focus on taking care of yourself, however you are today. Even a few minutes of mindful movement will benefit your overall wellbeing. 

The playlist below has seated yoga practices. 

Exercise outdoors

Scripps Health promotes getting fresh air while you exercise, by going out for a walk near your home, or at a park or trail near you. Just make sure its a location where you can keep at least six feet of distance between yourself and others. Wear a mask if social distancing is difficult.

It is not safe to exercise outside when the weather is very hot or humid, so as summer approaches, you may need to schedule your outside exercise for early mornings or evenings.  Be sure to bring water with you!

Exercise with others

Daily exercise, even just a few minutes, is good for your mind and body. But sometimes it’s hard to get yourself motivated. You can find support and accountability by working out with others!

Whether in-person, through Zoom, FaceTime, or even just in spirit, knowing that someone else is exercising with you can be very motivational and fun!

ConnectAbility offers several exercise groups via Zoom each week that are free to join.

Annie Muñoz Parkinson’s Exercise Group

11 – 11:30 AM on Wednesday and 12 – 12:30 PM on Saturday

This exercise group was created in memory of Annie Muñoz.
You do not need to have Parkinson’s to participate.
To register, email Shelia at sbrown@myconnectability.org.
Hatha Yoga
11:45 AM – 12:45 PM on Wednesday (Except the 3rd Wednesday of the month)
Reduce stress and increase strength by joining the breath, mind, and body.
This practice is for all levels and will include standing, balance, and seated postures.
Meeting ID: 962 1932 6157
One tap mobile +13462487799,,96219326157# 
Dial-in: +1 (346) 248-7799
Meeting ID: 962 1932 6157
Chair Yoga
3 – 4 PM on Thursday
All are welcome to join this seated yoga practice. No experience needed!
Meeting ID: 929 7029 4308
One tap mobile +13462487799,,92970294308#
Dial-in: +1 (346) 248 7799
Meeting ID: 929 7029 4308
Sign up here for our weekly Events emails to get reminders about these weekly exercise groups and more.