Maintaining Fitness During The Pandemic

By: Diane Angela Zaide

Courtesy To The New York Times

Toronto– It’s been a year since the coronavirus pandemic changed the lives of nearly every person in the world. It has altered how we work, learn, and interact, but, most importantly, how we exercise, as strict guidelines and restrictions have driven most of us to stay at home.

On Friday, February 19, 2021, Ontario’s government officials have decided to uplift the Stay-At-Home Order for all other regions – except for Toronto, Peel and York. The Stay-At-Home Order will remain in those three regions until at least March 8, when the government deems it safe enough to lift the order.

Kati Dobrei, Group Fitness Instructor and Personal Trainer, firmly believes that gyms and fitness centers should re-open with appropriate health and safety measures in place for those regions remaining in the Stay-At-Home Order. “It can be very detrimental to our chronic and mental health if gyms and fitness centers continue to remain closed,” says Dobrei.

It’s essential to include physical activity or exercise in our daily lives as it can help lower the risk of some diseases, including high blood pressure. But, since most of us are stuck at home, it’s a lot harder to exercise, especially without proper equipment access. Below is a basic workout program designed by Kati Dobrei for those working out at home and who don’t have access to any equipment.

Monday: Lower Body Workout

3 Rounds

  • 10 to 15 squats
  • 10 to 15 reverse lunges each side
  • 15 glute bridges

3 Rounds

  • 45 seconds duck walks
  • 45 seconds long jumps
  • 45 seconds pulsing squats

3 Rounds

  • 45 seconds of mountain climbers
  • Wall sit to failure

Tuesday: Fresh Air 

  • 30 minutes walk outside

Wednesday: Upper Body Workout 

3 Rounds

  • 10 pushups
  • 10 supermans
  • 10 wall angels

3 Rounds

  • 10 pike pushups
  • 10 triceps dips
  • 30 jumping jacks

3 Rounds

  • 30 seconds of side plank on each side
  • Standard plank to failure

Thursday: Fresh Air 

  • 30 minute walk outside

Friday: Full Body and Core Workout 

3 Rounds

  • 10 squats
  • 10 pushups
  • 10 front lunges on each side
  • 10 good mornings

4 Rounds

  • 12 bird dogs on each side
  • 10 crunches
  • 10 sit-ups
  • 20 plank jacks

3 Rounds

  • 45 seconds toe taps
  • 45 seconds high knees

Saturday: Rest Day

Sunday: Meditation

  • 30 minutes yoga

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