Staying fit during COVID-19

Have you heard the term “Quarantine 15?”  I was unfamiliar with it, but my friend Joan Brower helped me out.  She explained that it was a riff on the old expression “Freshman 15” referring to the weight gain from stress eating by some students in their first year in college. Indeed, we, too, are turning to food as solace—baking bread, cooking elaborate meals, or even binging on Ben & Jerry’s—as we start our fourth month isolated at home.

If you belonged to a gym pre-coronavirus, then you are probably more than anxious for your facility to reopen.  New Yorkers, however, need to wait for Phase Four for that to happen. In the meantime, we are reimagining our daily workouts by turning our streets, parks, and open spaces, including terraces and roof tops, into our personal outdoor “Equinox.” Afterall, we need to mitigate our weight gain and maintain our muscle tone with some manner of physical activity during these remaining months of confinement.

ALL THE WORLD’S A GYM

Every city has their own version of these free-wheeling, DIY exercise regimes. Looking around in Manhattan, for example, we observe that locals have emptied out the Citi-bike racks not to go to work—because they can’t yet—but to get some outdoor exercise. People are logging their requisite 10,000 steps by walking back and forth on their tiny terraces like caged hamsters. Manhattanites are eschewing their costly dog walkers by stepping out themselves three times a day with their fancy pooches….along with plastic bags for pick-up duty.

Janeen Sarlin, corporate chef and cooking school teacher, recounted the story of a 70 plus-year-old man in her neighborhood who does push-ups and chin-ups using cross bars from a scaffolding structure.  Janeen sees him regularly on her mid-day walks along the East River.  “The man looks fantastic for his age. Clearly, he’s invested a lot of time and training to be in such great shape and doesn’t want to waste it during lockdown."

Janeen also told me about three guys early on during COVID-19 who turned Carl Schultz Park into a pop-up outdoor gym. According to her, “They were not social distancing nor wearing masks plus charging $60 per person to do push-ups on the pavement.  This was a day or two just after the shelter-in-place order was given. So, I did exactly as the Mayor asked. I took a photo and sent a text to a designated phone number. I don’t know if the police came to arrest them, but I never saw them again.”

NOT EVERYONE WANTS TO EXERCISE OUTDOORS

Some people are not comfortable with going outdoors for their exercise, especially if they or someone in their family has a compromised health issue.  Wine writer Marguerite Thomas—who suggested this week’s post topic—explained her level of comfort. “I know gyms are going to or already have opened (in some states) but I know I am not the only one reluctant to expose myself to potentially harmful covid-19 droplets being shed by sweaty gym rats. My own workout is speed walking three to four miles a day around the garage in my building, which is nicer than it sounds: I pretend it’s my old high school track. There is seldom any traffic or other people there.  I’m protected from sun or rain, and I’ve been able to listen to good audio books in the process. Also, as the heat and humidity kick in, it is somewhat cooler in the garage with fresh air circulating through two open sides. I’d certainly rather be with my walking friends as I used to do, but keeping a 6-foot distance between the four of us proved too challenging. I wonder if others have found adequate alternatives?”

Eunice Fried, another wine writer, told me that when she can’t get out because of bad weather, she walks up and back in her apartment hallway twenty times.  Given it’s about the length of a New York block, she estimates she can clock two miles that way and at the same time, completely minimize any risks.  

PUTTING ON A RECREATION DIRECTOR’S HAT

Connie Maneaty, retired consumer goods analyst, has created “pick-up” fun-and-games opportunities for her family. Her goal? To have fun together while also getting some heathy exercise outdoors.  She and her husband Steve find themselves in a new situation.  As former Brooklynites, they recently moved outside Chicago where they are renovating a big, old house.  Their college-aged twin daughters—Mei and Zoe—came for spring break. You know what happened next.  

Not one to be daunted by a challenge like COVID-19, Connie went into her Recreation Director mode.  As she describes her playbook of sports, fitness and entertainment activities: “We regularly play badminton on the small curved driveway, without a net. Our rule was that whoever hit the birdie into the dumpster had to retrieve it; Mei found herself there. We also play stick ball with a broom handle and a softball and go bowling, slightly up hill, using empty Trader Joe’s water bottles and a whiffle ball.  

“The dumpster and Porto-potty have been removed, and we’re thinking that a small blow up pool in the side yard would complete our recreational options. People in fancy cars sometimes drive up and make a U-turn (we’re at the end of the road) wondering if the Beverly Hillbillys’ Clampett family has really moved in.” 

Connie explains the why and how of her exercise regime.  “The first weeks of COVID-inside were spent unpacking and eating comfort-food and drinking comfort-wine. This worked for a while until it didn’t. Sluggishness and an elastic-expanding waistline set in. Changes were made, especially as Steve and I are waking up with the sun. So now we take our coffee and head to the beach, as in Lake Michigan, a  ten minute walk away. It’s glorious and peaceful with no people. Then, I break out the hula hoop and spin for an hour listening to music. In the absence of a gym, this is a really good workout. 10,000 steps, easy by 9:00 am and it sets the tone for the rest of the day.” 

CYCLING TO THE RESCUE

Like many other cities, cycling has been popular in Manhattan during the coronavirus pandemic.  Now you see whole families on bikes.  This also means that bike lanes on city streets, in Central Park, as well as along the Hudson and East River parkways can be dangerously congested.  I resolve this challenge by going out early in the morning on my royal blue hybrid bike just as I do with my long walks.

But many friends prefer a stationary bike routine at home instead. Eleanore Sigona keeps one her bedroom. “I have to watch my bad knees so I cycle every other day.  When I do, it’s 30 minutes dancing on the bike with Gloria Estefan.” She also stretches for 30 minutes before popping on the bike with her favorite singer as her personal spinning instructor.

Harvey Shaipiro, lawyer and former spin class pal, went high tech as soon as the quarantine began. “I purchased an exercise bike, the NordicTrack S15i.  You can adjust the resistance and the incline up to 20 degrees, and decline down 10 degrees, and it has a 15-inch video screen.  Coolest of all, when you go for a recorded video ride, either in the studio or outdoors (I’m riding the Tour of Utah) the instructor controls the resistance and incline of your bike!” But, then Harvey lamented, “Although it’s great fun, it is still not as much fun as cycling with friends!” 

LIMITS ON EXERCISING IN EUROPE

Not everyone is as free as we are here in America to pick and choose when, where and how we exercise.  According to an article in the Economist, Spain had a complete lockdown banning all outdoor exercising. Although not as restrictive, Paris forbids running during the day between 10 am and 7 pm. Given the narrow streets and sidewalks in the France’s capital, it makes sense to reserve them for daytime shoppers who queue up outside stores for essentials. However, this results in a mass exodus of runners taking to the streets before dinner.  Even President Sarkozy is among them as a seasoned runner.

My trainer, Jennifer Spina, recently talked about how the interest in fitness equipment has gone wild.  Since lockdown people have been setting up their own gyms at home with weights, resistance bands, and large exercise balls. However, finding these items online has become almost impossible.  The NYTimes ran an article yesterday in the “Staying Fit” section entitled “More than Milk and Sanitizers, New York Wanted Kettlebells.” It talks about how the sales of kettlebells—the most coveted of all pieces of fitness equipment—has skyrocketed 600 percent.  Their price has escalated 150 percent and the wait for them, if you can find them, is at least three weeks.  The problem?  They are made in China.  Need I say more?

FINDING ALTERNATIVE SOLUTIONS

However, as Jenn reminded me by phone the other day, there are alternative solutions. “People can improvise.” She tells her former clients they could use soup cans, wine bottles or even a tea kettle filled with water as weights. Maybe not as chic or sleek as a kettlebell, but it gets the job done.

Jenn is a marathon runner and had planned to participate in several races this year.  As most marathons around the world have been cancelled, you don’t need to stress out or give up all your months preparing for the race. As Jenn expounded, “If you’ve begun your training for a marathon and want to keep increasing your mileage, there are all sorts of on-line virtual running competitions. What they do is allow you to set a goal and then track your daily progress.“

Jenn is participating in two of them: GVRAT for Great Virtual Race Across Tennessee,  and NYCRUNS Subway System Challenge. This second race invites all participants to walk or run the entire length of the NYC Subway system or 245 miles. It’s not too late to register for the race which started Memorial Day and allows 15 weeks to complete the challenge.  Check it out on nycruns.com/race/nycruns-subway-system-challenge.

Everyone agrees that regular exercise is important during the Covid-19 pandemic, especially given our new sedentary existence.  The American Heart Association recommends that adults should try to achieve 150 minutes of moderate-intensity exercise, or 75 minutes of vigorous-intensity activity, per week. The results? Health authorities tell us that it boosts our immune system; helps prevent weight gain; reduces stress and anxiety; and improves sleep.

To help encourage you to stay fit, here are a tips for both indoor and outdoor exercising. 

OUTSIDE EXERCISING

Go outside: Whatever you choose—walking, hiking, cycling, roller blading, or razor “scootering”—remember to observe social distancing and no matter what, wear a mask.

Exercise with family: Even if you are not as inventive as Connie, taking walks, riding bike , playing backyard soccer, dancing on the porch, or doing whatever your family enjoys can make fitness fun for all ages.

Challenge yourself and keep track:  Set specific goals for yourself, such a running five miles a day or cycling ten miles three times a week.  It’s a good feeling when you have a plan and then achieve it.  There are all sorts of online tracking systems available on your smart phones and fitness watches which makes this part a cinch. There is also the old-fashioned journal keeping which works fine although lacks the Champagne bottle “pop” and wrist band buzz you would get from a fitness watch!

AT HOME EXERCISING

Use technology to exercise: Pick any exercise—yoga, pilates, meditation and more—and you’ll find it is available either for free or at a nominal cost on the internet. YouTube has a robust choice of exercise options as well. Check with your gym, too, as many of them are offering virtual fitness classes to keep their brand in front of your face. Don’t forget the old-fashioned DVDs as well. I just discovered BOHO BEAUTIFUL (https://www.youtube.com/watch?v=lFwejwmfUss&vl=en) which has a beginner’s yoga class filmed in Siberia replete with a background of stunning, untouched nature and wild horses.

Tackle calorie-burning chores at home:  The trick here is to do the activity at a brisk pace.  Whether, it is sweeping, dusting, vacuuming, cleaning up the garage, washing the car or working in the garden, it burns calories and builds muscles. The secondary benefit of exercising while doing chores is that it yields feel-good benefits as well. Plus it gets a job done!

Sneak movement into your day: There are all sorts of opportunities to interject physical activities into your daily routine. For example, during commercial breaks on radio or TV, add a few lunges, squats, or push-ups on the rug. While dinner is in the oven, squeeze in a few yoga poses.  When you’re on the phone, take a few laps around your apartment or house.  If you have stairs available, try going up and down several times each day. Over time, the results mount up leading to better health and a more toned body. 

As a fitness enthusiast or merely someone who can’t envision elastic waist bands as part of their normal wardrobe, let’s not squander our time under lockdown. Remember the reason for all this is that exercise has immune-boosting benefits that may help our bodies fight off infections and that includes the coronavirus.

See you at the COVID-19 Finish Line!