After so many months of sheltering at home, you and your family are probably excited to get outside. And even if you’ve seen the news that being outdoors is safer, maybe you’ve also seen pictures of crowded beaches, parks, and hiking trails, and wonder if it’s really safe to exercise outdoors.

At AltaMed, we know that feeling like you’re trapped inside can place a strain on your mental health. While exercise is one of the best things you can do for your physical and mental health, we urge you to use extreme caution when you go outdoors. Read on to learn how to minimize the risks while participating in outdoor activities.

Plan Ahead for a Trip to the Park

First, check to make sure your park is open. Then pick a time when it’s likely to be less crowded – this could be early mornings and weekdays. Since we’re getting into the warmer times of the year, avoid afternoons when the sun is at its peak (even in the mornings or when it doesn’t seem sunny, UV rays can still damage your eyes and skin). Make sure you can safely maintain a distance of at least six feet from anyone else who is not in your household, and of course, don’t forget to wear a cloth face covering.

Also, remember to practice coronavirus etiquette! Even as you social distance, remember that other people need their space, too. If possible, avoid taking a large group of people from your household on an outing. And always walk single-file to make sure others can safely pass.

Take a Pass on Playgrounds

Even if you find an empty playground, keep in mind that you don’t know who was there before you, and it may not have been sanitized. Plus, as a parent, you know how difficult it is to keep your child from touching their face. For now, there’s no guarantee that public playgrounds are safe.

Do Your Best to Stay Out of Public Bathrooms

At this point, scientists still aren’t sure if the coronavirus can spread through waste products – and there are plenty of other surfaces for germs to hide on. Your best bet is to avoid public restrooms altogether. However, if that doesn’t sound like a reality, prepare a kit that includes:
 

• Disposable toilet seat covers
• Toilet paper
• Hand sanitizer
• Disposable plastic gloves

Avoid touching anything in the restroom – this includes doorknobs, sink faucets, or toilet lids. Don’t use air dryers, which can potentially spread small particles throughout the air.

Exercise Caution at Public Pools

Here’s some good news for summer: Covid-19 has not been shown to spread through water, and public pools use chemicals that kill or inactivate the virus. That doesn’t mean you can let your guard down.

If you want to swim at a public pool, such as those run by Los Angeles County or even a pool at an apartment or condominium complex, make sure it is cleaned frequently. Avoid the area entirely if there’s a gathering of ten or more people. To keep your family safe:
 

• Don’t share equipment, such as swimming masks, snorkels, pool noodles, flippers, kickboards, or even towels.
• Don’t wear a face covering while you’re swimming.
• Avoid public restrooms and communal changing areas.

It’s Too Early for Team Sports

It’s fine to play catch with your family but participating in a game with people outside your household increases everyone’s risk for transmitting the virus.

If you’ve got a young athlete who is afraid all the time off will affect their performance, they can still practice some of their individual skills, such as running, throwing, or dribbling in a physically-distanced and safe environment. Get involved and get creative!

The Lowest-Risk Ways to Stay Active:

Try Exercising at Home

If you have a yard, that’s the perfect place for jumping jacks, skipping rope, jogging in place, or even a brisk game of “tag.” You can also walk laps around your neighborhood (while practicing physical distancing, of course).

Think of YouTube and Apps as Your New Personal Gym

There are thousands of different exercise videos and apps for your phone available, representing every activity you can think of – from yoga and Pilates to weight-lifting, high- intensity interval training, dance, and more.

Start a Do-It-Yourself Weight Training Routine

You should still do at least 30 minutes of cardiovascular exercise most days of the week, but weight-training can help you get even more out of your fitness routine. You’ll increase your lean muscle mass, which can fire up your metabolism and protect your joints and bones. If you lack equipment, you can also use simple household items for your weights:
 

• A gallon of water or jug of kitty-litter or laundry detergent makes a great kettlebell.
• Instead of dumbbells, lift canned food or bottles of water.
• A dishtowel or a scarf can be used in place of a resistance band.
• A paper plate can be used in place of a glider on carpet and a towel can be used on hard flooring.

Above All, Exercise Caution!

Not sure if you’re healthy enough for vigorous exercise? Call us first. Our facilities are open, and you may be able to see a doctor with a telehealth visit. We want you to get active and have fun, but your family’s health and safety is our top priority.

AltaMed can provide information to you and your family about the best way to protect yourself and your family from COVID-19. To receive the latest news and information about the coronavirus pandemic, sign up today.

Cardio. It’s a word that gets used a lot. But what does it really mean? What’s the best kind? And how much is the right amount?

If you don’t know much about exercise or are totally new to it, we want to help you get started by answering some common questions about what cardio does, why you should do it, and how to get the most from it.

What Does Cardio Really Mean?

Cardio is short for cardiovascular – relating to the heart and blood vessels. We call it cardiovascular exercise because it elevates your heart rate and gets your blood flowing for a long period of time. When we talk about cardio, we’re talking about activities like running, walking, jogging, swimming, or dancing.

What’s Good About It?

Cardiovascular exercise is one of the best things you can do to stay healthy! Regular cardiovascular exercise can:
 

• Boost your self-esteem
• Fight stress
• Help you burn fat and maintain a healthy weight
• Help you sleep better at night
• Lift your mood
• Lower your cholesterol
• Reduce your risk of heart disease, stroke, diabetes, and Alzheimer’s
• Strengthen your heart

You can also make cardiovascular exercise a social activity that you can do with friends and family. Once you get used to moving more, you might think about walking to work to beat the stress of traffic.

How Much Do I Need?

The Centers for Disease Control and Prevention (CDC) recommends that most adults should aim for 150 - 300 minutes of moderate-intensity exercise like brisk walking, light jogging, tennis swimming, or dancing a week. Or, if you can dial up the intensity on your exercise (running, aerobics, Zumba, lap swimming, rowing), you can cut that number to 75 - 150 minutes a week.

Whoa! Isn’t That a Lot?

If you’ve never exercised before, it may sound like a challenge. But if you break it down into daily chunks, you can do it! If you’re a beginner, aim for 20 minutes a day. You don’t have to do it all at once – you can start by doing five or 10 minutes of cardio several times a day. The CDC also recommends spreading it out over at least three days of the week to get maximum benefits.

Do I Need to Go to the Gym?

The gym does have all kinds of fancy exercise machines, but you don’t need a gym membership to get fit. Consider this list of activities:

Moderate-Intensity
 

• Dancing
• Easy swimming
• Riding a bike
• Walking briskly (2.5 miles per hour or faster)
• Light hike
• Yardwork

Vigorous Activities
 

• Exercise classes such as step aerobics or kickboxing
• Jogging or running
• Jumping rope
• Riding a bike faster than 10 miles per hour
• Swimming laps
• Long-distance hiking
• Vigorous dancing

How Hard Should I Work?

You should work hard enough that your heart rate and breathing increases, but not so hard that you’re completely out of breath. You should have enough breath that you can have a conversation while exercising.

What If I’ve Never Worked Out?

If you’ve never been active before, some of these exercises may seem challenging. If you take on too much too fast, you may get discouraged and quit. Take it slow and steady. If you’re aiming for 20 minutes a day, it’s OK to do 10 minutes in the morning and then 10 minutes in the evening until you’ve built up your endurance. Then pick up the pace!

If you have a certain goal in mind – for example, a breast cancer awareness walk – give yourself time and work up to it gradually.

Once I Start Working Out, Should I Change My Diet?

You don’t have to – but it’s always a good idea to include more fresh produce and lean meats into your diet. Unless you are engaged in very strenuous exercise for hours at a time, skip the protein shakes, nutrition bars, and sports drinks. You should also drink more water, especially before and during your exercise.

If you’ve never exercised before, have a serious health condition such as heart disease, diabetes, arthritis, or high blood pressure, or you’ve recently had cancer treatment, check with your doctor before starting a cardio regimen. Call us at (888) 499-9303 to make an appointment.