OpinionsGoing the DistanceStay active during ECQ

Stay active during ECQ

-

- Advertisment -spot_img

Before the Enhanced Community Quarantine took effect, I was apprehensive as to what would be the outcome for not being able to run or bike on the streets or trails for 14 days.

My wife and I used to take early morning walks three times a week, enjoying the sea breeze along Piapi Beach upto Silliman Beach in Bantayan.

Supposedly, the ECQ rules were strictly in effect from Day 1, but sadly, you could still see a number of people who are out on their daily recreational activities.

Although the idea of going out for an exercise is really tempting, we choose to stay at home and abide by the law.

This is the time I can say that I miss our home back in New York where I had a treadmill and a bike trainer that I would use quite often during inclement or snowy weather.

Now that I don’t have those luxuries, I really had to prepare myself mentally, much more than the physical aspects.

Our living space now is much smaller but luckily, we live in a condominium with 12 floors of stairs, a roof deck with a park-like environment, and parking garage. That’s enough coverage for a continuous cardio exercise and space to do some other workouts.

We made sure that we maintain our healthy lifestyle during this ECQ, especially that we have plenty of time since we are both retired.

Our day starts at sunrise when we lace up our shoes, and dress for a workout at the roof deck. We alternate the days doing strength and cardio sessions, thus, we take one full day of rest once a week.

Usually, I add 30 minutes of yoga three times a week in the morning or at sundown, while Nancy uses a cardio exercise machine available on the roof deck.

My time away from my normal training days of swimming, biking, and running gives us more time to work out together. Nancy teases me this the best thing that the ECQ has done for both of us.

We focus on different muscle groups during strength workout. Each day is different, for example, we do upper body and core on Mondays, legs and core on Wednesdays, and a combination of all muscle groups on Fridays, with higher intensity.

On the days we do cardio workout, we start out with light stretching, then we do a 30 minute brisk walking on the roof deck, down the stairs to the parking garage, and back 12 floors up to the roof deck.

When we are done walking, Nancy returns to the unit, while I continue, and switch to running the same course for about 40 minutes to an hour. That’s an equivalent of five to eight kilometers in distance.

That is the part where the mental and physical strengths are working together.

The views on the roof deck make it a little easier to absorb the monotony of running in a limited space.

Running on several flights of stairs is never easy, and could even be dangerous if one is not too careful because you could just miss a step. and your legs are done for. And so it is of utmost importance to maintain focus on each step, while concentrating on the rhythm and breathing, especially when running up 12 floors.

Everyday I also spend time doing some meditation and breathing techniques. For some time now, I’ve been practicing a breathing technique called Wim Hof method where I take 40 deep breaths in and out, and then hold the breath for as long as I can, and repeat it a few more times.

There have been news reports that good breathing techniques help CoViD-19 patients recover faster, and that if done regularly, it helps one avoid being infected.

I can never emphasize enough that one way to fight CoViD-19 is to consciously practice a healthy lifestyle by eating healthy nutritious foods and doing regular exercise. Stay safe everyone!

*****

Due to the Covid-19 pandemic, it’s not advisable to do this workout outside your home. You can continue with the program once it is safe to do this outdoor. In the meantime, I will leave it here for those who have access to a treadmill.

Seven weeks ago, we started the 10-week Beginner Running Program. This week is the eighth week. Just a reminder that when you start to jog, slowly find your rhythm with two strides breathing in, and two strides breathing.

Week 8

Warm up by walking for 5 minutes then do some light stretching

Do the workout:
Day 1. Jog 15 minutes, walk 10 seconds. Repeat 2x
Day 2. Job 18 minutes. Walk 10 seconds. Repeat 2x
Day 3. Jog 20 minutes, walk 10 seconds. Repeat 2x

Cool down by walking 5 minutes then do some stretches, holding 10-20 seconds each muscles: hamstrings (back of thigh), quadriceps (front of thigh), and calves (back of lower leg).

___________________________________

Author’s email: [email protected]

Latest news

City budget is dead  — Dgte Council

    Perdices resigns as Finance Committee chair “The Motion raised by Councilor Baldado for the approval of the 2025 annual...

Comelec to put LGUs  in ‘yellow’ alert

    Majority of the cities and municipalities in Negros Oriental are likely to be placed under ‘yellow’ category for the...

Who wins?

    The City Council’s Friday special session was meant to be about one matter: approving the 2025 annual budget of...

Canlaon completes P12M infra

    despite eruption The local government of Canlaon City turned over this week more than P12 million worth of infrastructure projects...
- Advertisement -spot_imgspot_img

Coop budgets P9M for CSR

    The Perpetual Help Community Cooperative, Inc. has lined up projects this year for its community development program in Negros...

PNP augments force for May polls

    The first batch of augmentation force from the Philippine National Police that will assist in disaster response, and perform...

Must read

City budget is dead  — Dgte Council

    Perdices resigns as Finance Committee chair “The Motion raised by...

Comelec to put LGUs  in ‘yellow’ alert

    Majority of the cities and municipalities in Negros Oriental...
- Advertisement -spot_imgspot_img

You might also likeRELATED
Recommended to you