Multiple layers of health risks
Health risks are multi-layered here on the West coast with the dual threats of Covid-19 and unhealthy air due to the historic wildfires we are experiencing. We all have to find ways to adapt and I’m here to offer my experience, training and support to you any way that I can.
Cultivate resilience and a determination to adapt
People that cultivate resilience and a determination to adapt will get through these challenging times in better shape and maintain better mental health. Staying active can help counteract the stay-at-home blues (and help mitigate the effects of overdoing it on quarantine snacking).
I’ll follow up with posts that go into more detail for each method, but right now here are just a few ways we can adapt to the current constraints and stay as fit and healthy as possible. Let’s start with setting up your home workout space, and exercising inside when there is poor air quality.
Setting up the home workout space
Flooring
Ideally you would want a smooth surface such as a hardwood floor or Linoleum, but carpet is fine as long as it doesn’t slip around. Make sure your footwear is appropriate for the surface, choose shoes that will not slip easily.
Lighting
Make sure your workout area has good lighting. It can be natural light, overhead, or floor lamps.
Open Space
You want your area to be free of clutter, furniture and ideally have plenty of room to move around. At least 10×10 feet of space is recommended.
Ventilation
Normally your workout area should have at least one window or one door that opens out to fresh air, but right now your room needs to be as sealed as possible. See below for more details on adapting indoor exercise spaces for poor air quality.
Equipment
It is best to start out simple and then add more as you learn what works best for you. There are endless choices and the most important is what are you going to use on a regular basis.
Technology
If you are following a Personal Trainer or Group Fitness Instructor, the larger the screen, the better. Make sure your iPad, iPhone or laptop computer are placed in a spot you can see and hear clearly from any position. A good option is to use Airplay or a other similar connection to a larger screen with better sound.
Exercising during bad air quality
Don’t exercise if you are already feeling symptoms like a sore throat, headaches or fatigue due to the poor air quality. However you can find ways to protect and use indoor spaces for exercise. You can also choose lower intensity exercise like yoga, pilates or moderate resistance training that does not get your breathing rate up very high.
- Choose a room that can be sealed as well as possible
- If your HVAC system or window air conditioner has a fresh air option, turn it off or close the intake
- Stay as cool as possible with a fan
- Keep windows and doors closed
- Run an air purifier if you have one (and make sure the filters are clean or replace them)
The EPA has advice on setting up a “clean room” to reduce your exposure to unhealthy air. They do not recommend exercising in it, but if you do want to exercise you could be doing many of the same things to protect that space.
Here for you
As always, I’m here to help you stay as healthy and resilient as possible. Even if I can just be there to listen to your concerns, reach out anytime.
