Ask an Expert: Staying Fit During Quarantine
Ask an Expert is PULSE’s advice column featuring the perspectives of Chatham faculty, staff, and community members. In each column, our resident experts will tackle a new conundrum that they’re uniquely qualified to solve or, at least, provide insight on. In this issue, Cagney Sargent, a Senior in the Exercise Science program and future member of our Occupational Therapy program, gives us some helpful tips for working out from home.
Cagney Sargent
1) I live in a small apartment. How can I safely exercise without breaking my fibula (or favorite lamp)?
With a small apartment you can still exercise with the proper preparation! You can use yoga mats or soft towels to define your space for floor exercises. Keep in mind that the minimum space recommended for at-home exercise is two feet by five feet. Create a workout space and a workout plan for yourself. Do some research online for a workout plan; sources like YouTube have millions of workout videos you can follow for free which are tailored to beginners. When selecting a training protocol, decide on your goals. If you want gains in strength, muscle mass, and power, consider strength training. If you want to gain in endurance and cardiovascular function, consider aerobic exercises. Keep in mind, for many exercises in strength training, you can replace dumbbells with household items of an equivalent weight or increase the repetitions with a lighter weight to achieve the same effect. For aerobic training, consider opportunities outside your apartment—like if your building has stairs, that could be used for short bouts of exercise or if you are able to run around the neighborhood while following social distancing guidelines.
2) What are some of the unexpected benefits to exercise, especially for people feeling socially isolated?
The most significant unexpected benefit of exercise is mood improvement/stability. Exercising can boost your serotonin levels, thus increasing your mood. Another thing that most people don’t think about is how exercise connects us with others, especially during times of social isolation. For example, running or walking outside (while following appropriate guidelines) may allow you to wave at neighbors or provide a needed break from your house.
3) How can I make exercise and fitness fun, rather than a chore?
Finding someone else to exercise with and hold you accountable can make exercise more enjoyable. Although with current guidelines you may be unable to exercise in the same area with another individual, you can still hold each other accountable and motivate each other during exercise via your phone or a video call. Additionally, competing with your friends on fitness apps like the activity tracker can be a lot of fun. Another important thing to remember is that exercise comes in many different forms! Take a hike, go for a swim, rent a kayak, dance, or roller skate; all of these are great ways to get your muscles moving. I highly recommend attempting all exercise and fitness opportunities available to you. You never know if you enjoy something until you try it!
Cagney Sargent is a member of the Integrated Degree Program and will be completing her Bachelor’s in Exercise Science in December 2020 and Doctorate in Occupational Therapy in May 2023. During her time at Chatham, she has worked as a supplemental instructor for the Exercise and the Environment class and has completed research in caffeine and heart variability with Dr. Ryan. She is also a member of the Exercise Science Club and the Muscular Dystrophy Association.
Want to Ask an Expert?
1. Email communications@chatham.edu with the subject line: ‘Ask an Expert.’
2. Ask your question(s) in the body of the email.
3. We’ll find a qualified expert to tackle it!