An Update on Covid-19 from Orthopaedic Associates of St. Augustine.
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Exercising During COVID-19 Quarantine

Exercising During COVID-19 Quarantine

Regular exercise is vital to maintaining your health during the Coronavirus pandemic. Regular cardiovascular exercise helps to improve your overall health. Exercising also helps with managing anxiety and depression, which may be increased during a quarantine. If you are used to going to a gym regularly, it’s especially tough since gyms often provide an atmosphere that encourages fitness, motivation, and a social environment.

How do I continue my fitness during the COVID-19 pandemic?

There are many things you can do to help keep you on track while exercising at home, but it requires some discipline. Here are some ideas to help you stay with an exercise routine.
• Get up at your usual time; set an alarm if you need to. Keeping your sleep consistent will help you have a better workout.
• Recording your exercises will help you stay on track. There are many apps available to record your workout.
• Try to exercise at the same time every day. Exercising the same time every day will help train your body to prepare for the workout.
• Use a pedometer. A pedometer counts your steps and helps you maintain your activity level while quarantined.

What exercise equipment should I use during the quarantine?


Use what you have; if you have a stationary bike, elliptical, or treadmill, these are all great options for exercising at home. If not, there are loads of options for exercising without equipment. There are plenty of exercise videos on YouTube or other apps. Start with a basic program if this is new to you and slowly work up. Some apps offer exercises that are too advanced for a beginner.

If you are able to leave your home, go for a brisk walk or run and breathe in some fresh air. Make sure to keep 6 feet between you and anyone that you see to maintain social distancing recommendations. Walking 20 to 30 minutes a day can be helpful in maintaining cardiovascular fitness.

Are there any exercises I can do to avoid catching the Coronavirus?

Unfortunately, there aren’t any exercises that can keep you from catching the Coronavirus. The only way to prevent catching it is to avoid contact with anyone infected. But, exercise can help to keep your immune system as strong as possible. People with weak immune systems are more susceptible to the Coronavirus.

Practicing Social Distancing, consistent hand washing, and not touching your face with dirty hands are the best ways to lower your risk of catching the Coronavirus.

How can I maintain my strength during the quarantine?

Here are some simple strength exercises that you can do in your home. If you have pain or shortness of breath, stop and get cleared by your doctor before continuing. Start with 8-10 repetitions and slowly work up to 30.
• Squats (only if your knees or in good shape)
• Lunges
• Push-ups (start with weight on the knees, if needed)
• Jumping jacks
• Crunches
• Planks (start on knees, if needed) try 10 seconds

Everyone is being affected by COVID-19 in some way or another. Staying active and fit can help manage stress and maintain your overall health. Remember, we’re all in this together!

Orthopaedic Associates of St. Augustine is here for you during this public health crisis. To schedule an appointment, call 904-825-0540.

For more information about protecting yourself from the Coronavirus, visit