For many of us, the loss of our fitness routines — the social aspects of a regular exercise class, scheduled walks with friends — is one of the stresses imposed by COVID-19 restrictions. Yet maintaining, or possibly increasing, your physical activity level seems even more important than usual in the face of this new coronavirus. While we don’t know exactly how fitness and exercise affect this particular virus, we do know that regular physical activity boosts the immune system. One study shows just a single dose of moderate- to high-intensity exercise can bolster the immune system. And a strong immune system can help fight off the effects of viral illnesses.

Also, exercise confers multiple benefits on essentially all of your body’s systems, from your muscles, bones, heart, and lungs to your brain. Importantly, it increases insulin sensitivity and reduces stress hormones, which further helps your body fight infections. Significantly, exercise helps people manage anxiety and depression. Even a single bout of exercise can help if you’re feeling anxious or depressed, perhaps due to the fear of becoming ill, financial concerns, and worry about the well-being of loved ones. But how can you get enough physical activity in a confined space and without access to your usual exercise machines or classes?

Be flexible about the types of exercise you choose

Switching your exercise to a more confined space may require some flexibility on your part. When I counsel my patients about exercise and suggest flexibility, they often think of yoga or stretching. But in this case, I am suggesting being more flexible about your choice of exercise and less rigid about holding onto prior habits. Keep in mind:

  • Change may be good for you and your body. Perhaps your usual activity is a barre class, yoga, Pilates, indoor cycling, or a boot camp. Your body is accustomed to the muscles worked and the intensity of your accustomed activity. Varying your choice of exercise reduces boredom, and lessens your chance of musculoskeletal injury from repetitive movements. It may also engage new muscle groups.
  • Your muscles are agnostic. They don’t know, nor do they care, what kind of workout clothes you are wearing, what kind of space you are in, or what kind of music is playing. Your muscles are highly adaptable. Simply put, if you apply a specific dema

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