Did you start 2021 with a New Year’s Resolution? It is estimated that about forty
percent of people in North America partake in this yearly ritual. Resolutions have been
around for about four thousand years and started out as a religious practice. Almost
half of the New Year’s Resolutions made in 2019 included weight loss or fitness goals.
The method of weight loss often involves joining a fitness class, a gym membership or
starting a diet. As many of us begin 2021 in lockdown a weight loss resolution can be
especially daunting. Many of us have heard about the Freshman 15. This is common as
transitioning students struggle with weight gain during the first year of college. Now
we are seeing the Covid 19 sometimes referred to as the Quarantine 19 for much the
same reasons. If you’ve packed on pounds since March, know that you’re not alone. In
a poll of more than 1,000 WebMD readers, nearly half of the women and almost one-
quarter of the men said they’d gained weight because of COVID restrictions.
Reasons for weight gain vary. Stress eating is a problem. Last year was very stressful
for many people. Many small business owners are uncertain of their future. We are
more isolated than previous years and many of us have lost our social interaction and
have not been able to see family and friends. This winter lockdown will be even more
difficult as walking is sometimes not an option due to slippery sidewalks which can be
dangerous. This can be frustrating as gyms, fitness classes and even ski hills are shut
down. The first thing to remember is that this too will pass. In the interim I am here to
give you some guidelines and an easy exercise program to follow at home.
Although there are countless strategies and approaches in weight management, the
overall objectives should include aerobic and resistance training with the addition of a
lifestyle/dietary approach emphasizing balanced nutrition with decreased caloric
intake. Consequently, the goal of the weight loss plan is to lose fat while preserving
muscle mass.
Consistent, progressively challenging aerobic exercise will stoke our fat burning
furnace. Working aerobic exercise into your fitness routine will have a big impact on
the health of your lungs. Aerobic exercise is also called “cardio” because it gets your
heart rate up, pumping more blood and oxygen to your muscles and body. Research has
also shown that aerobic activity is helpful in lowering the effects of cognitive decline.
Remember you can follow all of your favorite Stonebridge instructors on Facebook,
Zoom and YouTube until we are all together again to keep up your aerobic routine. I
find my fitness tracker to be an invaluable tool to track my aerobic activity. Remember
to set goals. Ten thousand steps per day is a great guideline and can be achieved with
indoor walking. I even march on the spot or do some knee lifts while waiting for my
morning coffee. If walking for an hour seems too much, try to break it into four fifteen
minute walks. Every little bit adds up! Canadian physical activity guidelines
recommend 150 minutes of cardiovascular exercise per week. They do specify that you
need to perform a cardio exercise for at least 10 minutes to get the pulmonary benefits
from aerobic activity.
For any weight loss goal resistance training is also essential. As we age our metabolism
slows down, muscle mass and strength decreases and body fat increases. Bone density,
stiffer joints and slower reflexes are some of the normal changes we experience with
aging, but they don’t need to be extreme. Fitness is your fountain of youth! Strength
training helps us to slow and minimize these changes. By the age of 70, the average
adult has lost 25 percent of muscle mass. And this is due mostly to disuse and
inactivity. Increasing strength through training is essential for improving and even
maintaining overall function. Building strength also helps with all kinds of other
functional movements, like sitting or getting in the bathtub. This in turn just makes life
easier and helps us maintain independence. The most important benefit of resistance
exercise in a weight loss program is the preservation of muscle mass. Diet only
programs can lower a person’s resting metabolic rate by 20 percent. This means that
the average person who diets without exercise burns approximately 300 less calories
per day. Resistance training is one of the best protective interventions to prevent this
slow down.
Below is one of my favorite at home exercise programs. This program has it all! It
incorporates strength training, balance training, and functional fitness. Because we are
using so many large muscles, you will notice an aerobic component to this workout as
well. All you need is two resistance bands. This program can be performed seated,
but if possible I’d recommend standing as much as you can for optimum results and to
stimulate your posture muscles, improve balance and wake up your core.
To prepare for this program you need two resistance bands. We are in a lockdown so
feel free to improvise. Only one resistant band…no problem. No resistance bands?
Water bottles or light weights will do. Tie the end of the band in a knot and place it
over the door. Lock the door if you can so nobody opens it mid exercise. Start with
static leg positions. This means we will set up in a light squat, lunge or one-legged
stand position and focus on arm movements for the first few weeks. When you feel
stronger add a knee bend, which will give you a gentle squatting or lunge movement
while working your shoulders with the band. Repeat each of the exercises 8-10
times in each position.
Pulling
1. Squat: For the first two sequences the rubber band is placed over the door with
the knots on the other side to hold the bands secure. Start by standing facing the
door and ease into a squat position. With knuckles facing the ceiling pull the
band back until your thumbs are as close to the shoulder as possible. Focus on
pulling the elbows to the back wall opening the chest as much as possible.
Movements are slow and controlled.
2. Lunge: Step one foot back into a split stance or lunge position. Start in that
stationary position but when you feel stronger and more stable try lifting the heel
of the back foot as you pull band towards your shoulder. When that position is
mastered try lifting the heel and then bending the back knee like you are kneeling
as you draw the band towards your shoulder. Always keep your elbows soft
when extending the arms.
3. Step in/Balance: For the next set we step the back foot up to meet the front
foot as you pull the band towards your shoulder. If you feel safe and stable and
want to challenge your balance, step forward into a one footed balance as you pull
the band towards your shoulder.
Pressing:
Next, turn your body so you are facing away from the door. Be certain to place the
bands in your hands before you step away from the door. Reaching back may place
your shoulders in an awkward position. Once the bands are in place at your
shoulders, step away from the door. Now we are in the starting position. In the
squat position with the knees slightly bent press out with the arms 8-10x.
1. Squat and press
2. Step back into a lunge and press.
3: Step forward and press.
Rowing:
For this last sequence, place the rubber bands in the bottom of the door. Turn to face
the door and repeat the sequence.
1. Squat facing the door. This time our thumbs are facing the ceiling as we pull the
resistance band back until the thumbs line up to your ribcage. Imagine squeezing
your elbows together behind your back and slowly release keeping elbows soft as
you extend.
2. Step one foot back into the Lunge/Row
3. Step Together Row: The resistance bands will pull you forward so be certain to
start with a step forward. Add the foot lift only when you feel that your balance is
stable and safe.
Exercise might not feel like a priority with everything else going on, but the benefits are
huge. Exercise will help to relieve stress, boost your immune system, and reduce
symptoms of anxiety and depression as well as help you achieve your healthy new
year’s resolution goals. Any physical activity that you can fit into your day will be
helpful to keep your weight in check and brighten your mood.