Has pandemic isolation wreaked havoc with your physical fitness?

In March 2020, when the COVID-19 lockdown was supposed to last for two weeks, many of us sat in front of our screens and started binge-watching to pass the time. Two pandemic years later, some of us have been sitting so long that the lack of physical activity has us struggling to get out of our chairs.

Physical therapist Jennifer Avery, who sees patients at Cape Cod Healthcare Rehabilitation Services in Orleans, said she began treating people with symptoms associated with physical inactivity about six months after the first COVID-19 lockdown. Now, the number of people she treats with problems brought on by sitting too long and living a sedentary lifestyle has become alarming.

“It’s definitely a major issue,” Avery said of the lack of physical activity. “People are deconditioned. They are out of shape, and I see it every day. People are coming in with neck or back pain because of so much sitting and because they are not moving in a variety of ways every day. And, yes, people are not able to get up out of their chairs without assistance, so therapists are working with them to gradually build up to being able to do that basic function again. I think people need to be aware of the problems that accompany this ongoing lack of physical activity.”

People are out of shape because they have spent the past two years doing what they’re supposed to do—staying home and social distancing to avoid getting COVID-19, Avery said. “Grocery shopping, going to the pharmacy, meeting with friends and other typical daily activities were keeping them active and strong.”

While you may think Avery would be more concerned about people overdoing activity, Avery has been more worried by what she has seen from sedentary activity.

“I’ve only seen a few patients hurt from exercising,” Avery said. “I’ve seen significantly more people hurt from under-exercising.”

Retirees and people working from home are especially apt to be less physically active and therefore more at risk for associated health problems, according to Avery.

Why neck and back pain? She explained that this stems from lack of movement and from getting into the same posture every day. If you get cozy on the couch and lean to one side, then repeat that daily, you’ll probably cause yourself pain. Similarly, sitting at your desk, working at the computer for long, uninterrupted hours can hurt unless you incorporate stand-up breaks and exercise into your schedule.

“We recommend standing up every 30 minutes,” she said, admitting that these breaks are hard to take when you’re doing some activities such as working intensely on a work or creative task, or watching movies.

She hopes that increasing awareness about the problems associated with physical inactivity will help. And she recommended choosing ways to exercise that you enjoy.

Enjoying Exercise

If you only “kind of” enjoy exercise, Avery has these tips for you:

Think about the time of day when you exercise. Instead of putting it off and putting it off, get it over with in the morning, she said. Or find a time of day that works best for you and schedule your workout then.

Pair exercise with a task you enjoy more. “For instance, if you are going to ride a stationary bike for exercise and you enjoy a reality show, ride the bike while watching the show,” Avery said. “You can listen to an audio book or favorite music while exercising. Pairing exercise with something you really enjoy makes exercise more fun. But be mindful of how your body feels; don’t overdo because you’re distracted.”

Break up your exercises into more manageable parts. Avery said some people benefit by doing little bits throughout the day. For instance, when she gives patients strengthening exercises to do at home, they don’t always have to set aside one hour to do everything. Consider working on your balance while standing and waiting for your coffee to brew. There are many lower body exercises you can do while preparing food in the kitchen. She said doing what works best for you in this way can make exercising much more manageable.

Cape Cod Health News has these inspirational tips to help you get up and moving.

• It doesn’t take as much activity as you think to stay healthy. In this article, Harwich author Leslie Meier shares her tips for getting away from the desk and staying fit.
• A new sport might be just the thing to get you interested in moving again. May we suggest pickleball?
• Here are six creative ways to turn your walk into a workout.
• The Department of Health and Human Services’ Physical Activity Guidelines for Americans recommends adults get at least 150 minutes of exercise a week, but there’s flexibility about how that time adds up. In this article, cardiologist Elissa Thompson, MD, tells us that even short amounts of activity are worthwhile, whether it’s taking the dog for a quick walk, doing some stretches during a TV commercial break or choosing the stairs over the elevator.

“We know that the biggest benefits derived from exercise happen at the lowest levels of exertion. This means that if people who are doing the least amount of exercise right now, stop sitting and move around a little bit more, they’re going to experience the greatest amount of benefit,” said Dr. Thompson.