Avoiding Couch Potato Syndrome
At Pasco-Hernando Foot & Ankle, we know that many of our Nature Coast patients are self-isolating in their homes. Patients who are elderly or have existing health conditions that put them in a higher risk category for coronavirus may not even feel comfortable going outside. While binge-watching every series you can find on Netflix may help pass the time, you’ll also be losing muscle mass and tone if you drastically decrease your physical activity. Below are some simple ways you can work out while you watch.
Get Your Heart Pumping—there are lots of easy ways to keep up your cardio activity while watching television. Some activities include jumping jacks, high knee lifts, jumping rope, or running in place. For interval training, do the aerobic activity of your choice during commercial breaks.
Improvise Gym Equipment—no weights? No problem. Canned soups, beans, and vegetables make good substitutes. Or use water bottles. Control the weight with the amount of water you fill them with. Need a simple stair stepper? Get the fattest book you have and put in on the floor in front of the TV. Step up and down while you watch your favorite show. Try Chair Squats. Stand in front of a chair with arms out straight at shoulder height. Putting your weight on your heels, stick your hips out, and slowly lower yourself toward the seat of the chair. As soon as you feel the seat, start to rise back into standing position.
Upper Body Building—arm circles or weights can be used to keep upper arms in shape. You can also try Wall Push-Ups. Stand with your feet shoulder-width apart a few feet from a wall. Place your hands flat on the wall at about chest level. Slowly bend your arms, and lower your body toward the wall, keeping your back straight and abs tight. Increase difficulty by stepping further away from the wall.
Staying physically active will help your feet, and the rest of your body stay healthy until your regular fitness activities can be resumed.
As always, our podiatrist, Dr. Lawrence J. Kales, is available to take care of your foot and ankle problems. Contact our Spring Hill (352 683-5799) or Hudson (727-868-2128) office for any podiatric concerns you may have.