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Covid has made working out more difficult than ever.  From gyms closing to restriction in occupants, along with mandatory masks and gloves for working out. Below is a list of options to get back into working out by making it a little easier and more convenient.

Timeline for exercise:

Pre-surgery: Anything goes but try and get at least 3 days for at least 30 minutes. At this point it is all about making exercise a habit.

Post-Surgery: For the first 30 days day, only walking daily for at least 30 minutes. The more you can walk the better you will feel and the easier to transition to other forms of exercise at day 31.

31+ Post-Surgery:  anything goes. A good combination of cardio and resistance training for at least 3 days per week for 30+ minutes each session.

Options provided through the Exercise Physiologist:

At home programs:

  • Body weight
  • Resistance Bands
  • Dumbbells
  • At home Total Gyms
  • Pool

At the Gym:

  • Machine Weights
  • Free Weights
  • Pool

YouTube Options:

YouTube is great for variety and showing you how to do the exercise as you go.

  • Launchpad Chair Exercises,
  • HasFit,
  • Zumba,
  • Yoga with Adriene,
  • Pilates and
  • Step Classes.

Camp Gladiator Option:

Boot Camp style workout that is either in person or virtual. This can have a monthly membership to pay but allows individuals to have a community that helps with encouragement and accountability.

Apps for your phone option:

Apps are great for convenience and variety.  These all have workouts that can you can choose and go through daily:

  • Couch to 5k apps can be free and allow you to safely get into running.
  • 30-day fitness,
  • 7-minute workouts and
  • Fiton

Nike Training Club (Favorite) is the most convenient and has the most variety. It has workouts from 5 minutes to 45 minutes, beginner to advances, no equipment to full equipment, yoga, full body, spilt workouts to cardio workouts. It is like have a personal trainer in your pocket and its free.

***For more information please contact Jessi the Exercise Physiologist at jtreadaway@wisehealthsystem.com or by phone at 940-249-9009. ***

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