COVID Calm, Part 2: Do Your Cardio!

The second tool that I propose to manage anxiety in these anxious times, and one that is just as free and universally accessible as the first one, is cardio – yep, any old kind of exercise that gets your heart rate up.

Rather than wasting time citing scientific and anecdotal support for this point of view, I suggest: if you’re feeling a little paranoid, don’t read yet more social media and fixate on what else is wrong with the world; just get moving! And the next time you’re feeling a little paranoid again, try to remember the positive results you got.

Safety First

Some people are like the Everlast bunnies of cardio; they know all the stats and latest trends.

If you’re new to exercise, though, or it’s been a while: it’s become harder these days to see a physician, let alone in person. This means there is even more need to start conservatively and monitor your own reactions.

Using a 1 to 10 scale of your own effort level is a great tool. It’s well described here.

Again, if you’re new or returning to exercise after a layoff, this may not be the same to jump straight into hardcore interval training; steady and, uh, steady is a fine start.

The Nuts and Bolts

Admittedly, it’s ideal to get outside, and there may be nice days where you can find enough space to maintain the “social distancing” guidelines.

One of my favourite heart-rate boosters is to go a small hill, stroll lazily up the hill to warm up, then gradually increase my speed with each subsequent hill charge. I usually aim for about six hill charges. Hopefully I’m having a strong day and I don’t start counting them until I am fully warm and at speed. One little bonus for your body is that if you are able to safely come down at least part of the hill walking backwards, it will help prevent your calves from overtightening.

If outside isn’t feasible, maybe you were lucky enough to hit the fitness stores before things were sold out. Kettlebells are the way to get in my cardio if I’m inside, hands down.

Small-space Cardio

If neither of the above options are available to you, though, it’s still possible to get your cardio done inside. Yes, even if you have injuries. Yes, even if you have touchy neighbours.

I always feel that cranking up your favourite music is a good start (maybe using headphones, if you have the aforementioned touchy neighbours).

Anything done to timers always makes me push out a bit more work, but if that’s not practical, then choose your rep scheme *before* you start. This will help head off any half-hearted fizzling out.

There are a ton of options available on line for cardio. Here are a couple of follow-along routines that I’ve put together for you to try.

If you want more personalized input, please check out my on-line small-group live classes, or book a training session with me.

Meghan is amazing.

Patricia P.

It has been a pleasure working out once weekly with Meghan following a left wrist fracture in July 2018. I was referred to Meghan as a certified Osteofit trainer as I, like many women of my age, have osteopenia, and I have had multiple fractures over the years despite being active with cycling, paddling and skiing.

My goal was to increase my core and overall strength, which would have the added benefit of improving my bone density. However my body overall thanks Meghan! At age 66 years, I had had bothersome neck pain and reduced mobility of my neck for well over a year. Quite miraculously, after a couple of weeks of training I realised that my neck pain had gone and has not recurred! I had worried about becoming stooped in posture with age, like my mother, but Meghan immediately recognized that predisposition and designed a series of exercises and routine to prevent that. My posture is already much improved, and another benefit is clothes and jackets fit and look much better!

Meghan has a calm manner and totally flexible approach to working with her clients. I really can’t imagine any client feeling uncomfortable with Meghan. She creates a personalized program for you and works with you to achieve your goals.

Meghan has an excellent working knowledge of muscular anatomy and the physiology of exercise and breathing. Her focus on the importance of posture and using the breathing muscles properly with engaging the diaphragm is clearly key in enabling her clients to improve their core strength and lift increasing weight safely.

I find that I am using the tips Meghan has taught me in so many day-to-day activities, and lifting increasing weight with absolutely no discomfort.

As both a client and a physician, who has worked with patients with neuromuscular diseases throughout my career, I would highly recommend Meghan as a personal trainer for an exercise enthusiast, but as well for someone who is less fit with an issue with neck, shoulder or low back pain or possibly a recent or remote injury. Meghan has the skills and experience to work with the mechanical issues contributing to the pain, and design an exercise directed program to recovery.

I personally feel incredibly fortunate to have worked with Meghan in my recovery from an injury.

Gillian Gibson, MD FRCPC, Neurologist and former Director of the VGH and UBC Neuromuscular Diseases Unit and EMG labs 2001 to 2015, recently retired.

Tune in to Maximum Body Strength and Performance

COVID Calm, Part 2: Do Your Cardio! Apr-10-20

Safety First

The Nuts and Bolts

Small-space Cardio