How to Safely Increase Your Activity Level

We have seen numerous increases in certain types of injuries due to the COVID-19 pandemic. A lot of people have lost work or started working from home. This generally means increased time sitting and less time being active. If you are like me, when I realized that I needed to do more (walk, run, workout, etc.) I may have returned to fast to my previous activity level. We thought we would help you out by giving you some tips to safely return to your prior level of activity or start being active.

Tips For Returning to or Beginning and Active Lifestyle

1. Start easy - This seems like common sense, but I don't usually follow this myself. I tend to go in and go as hard as I can. Then I am left unable to do anything for a week. Depending on the activity you want to do, do something that challenges you mildly (30 mins walking, 10 mins running, moving light weights for squats, etc.)

2. Recover afterwards - Do some yoga, stretching, or mobility work when you finish. It is important to let your body cool down after revving it up.

3. Eat well - Food is where you get your energy sources, and you don't want to be depleted. Good post workout foods include some carbs and protein. Save the fat servings for at least 1 hour pre or post workout.

4. Sleep - This is when your body recovers the best. Work on getting a good nights sleep (this one is tough)

5. Progress slowly - Ramping up too quickly can really derail any progress you make and force you to sit out. A good goal is to add 5-10% per week. That can be in weight, speed, or time spent. If adding this is too much, don't add that much. This is just a guide

6. Rehab quickly - To stay off of the sidelines and continue to participate, we recommend seeing a rehab specialist if you hurt yourself. You don't have to go right away, but if you aren't noticing any improvement in the first 48 hours, it's time to call for help.

7. Be safe - If something is challenging or you haven't done it before, let people know what you are doing or where you are going. You can even have an activity buddy that does your activity with you.