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How to Stay Active this Winter during Covid-19 Pandemic - At Home Physical Therapy - Cortlandt, NY.

It can be difficult to keep up with an exercise routine, let alone to even begin one. And on top of that, the winter cold and darkness makes it even harder.

So how do you find the motivation and energy to start? The good news is that as you get going with your routine you will see your energy increase and your motivation may also increase as you start to see and feel the benefits.


Step #1:

The first thing to do is to make the decision to participate in an exercise or physical activity routine.

Step #2:

Decide how many days per week and even what time of day you will perform your exercise routine.

Step #3:

You also need to decide on what specific routine you will do.


Having a plan and following the 3 steps above will make you more likely to participate in your routine. It saves time and mental energy from deciding everyday if you will work out, what you will do and when you will do it. It is one less obstacle preventing you from exercising. If you don’t schedule it into the day, you may put it off until later and many other things can get in the way. Then it may be too late in the day where you don’t feel like exercising anymore, you are too tired, you have no energy or not motivated enough.


Make Exercising One of Your Top Priorities.

Understand why it is beneficial to exercise, schedule it into your day/week, prepare and plan ahead of time, make it a habit and part of your lifestyle.


-Plan to exercise when you have the most energy, willpower and motivation. For many people that is in the morning.

-Pick exercises and activities that you enjoy doing or at least don’t mind doing.

-Don't focus on the long term goal or worry about seeing results fast.

-Just focus on how the exercise makes you feel and try to enjoy it.

-Also determine all possible barriers to exercise that are preventing you from participating.


Barriers To Exercise Participation

There are many potential barriers to physical activity participation and one person’s barriers may differ from another person’s.

Common barriers/obstacles to participating in an exercise routine include: thinking there are no benefits to exercise participation, thinking that you are too old to exercise, believing that nothing will help your condition, having no energy to participate, believing that exercises will make you too tired afterwards.


How To Decide on a Physical Activity Routine?

If you're new to exercise, not sure what to do or just want some help, you should consult with a trained professional. These professionals include personal trainers and exercise coaches but if you have a chronic condition you may want to consult with your doctor and get help from a Physical Therapist.

Physical activity or exercise can be done alone at home, or with other people. Working out with other people is a great way to stay in touch with friends and feel part of the community. You can follow written instructions with pictures, pre recorded video or live video. You can go to a gym or YMCA. You can get personal training at home or at the gym. There are also local community exercise classes that you can join.


The most important thing to remember is to sit less and move more.

You can walk around the house, neighborhood, park (weather permitted) or local high school track (if permitted).

Routine physical activity doesn’t have to be just exercise; it can also be participating in household chores or hobbies that involve standing and/or walking and that increase your heart rate.

If you have stairs and are capable, go up and down stairs. Get a pedometer and set goals for a certain amount of steps to do per day. You can set a timer to remind yourself to take walks around your home multiple times a day. Make walking more fun by walking with other people or listening to music or an audio book. Click here to learn more about the benefits of walking.


Not sure where to start? Merge Rehabilitation can help. We offer Physical Therapy in the convenience of your home to help keep you active and mobile to maintain function & independence. Servicing Croton-On-Hudson, NY and Surrounding Areas.