Watching the Olympics and seeing athletes in peak physical condition can help people reset or start their own exercise routines, says a DC-area physical therapist.
Watching the Olympics and seeing athletes in peak physical condition can help people reset or start their own exercise routines, says a DC-area physical therapist.
“Whatever addictive streaming TV show you’re currently watching, and most of us are watching something, that could be your exercise time,” he said. Sebastian Cohenphysiotherapist of the Kaiser Permanente Lanham Rehabilitation Center.
Cohen said it’s helpful if exercise isn’t something people have to find time to do as a new habit.
“Just tie it to something you’re going to do anyway. And that’s a good way to anchor it in some kind of habit that you have. And since it’s winter, a lot of us are definitely watching TV and being indoors,” Cohen said.
During the summer, people can exercise almost by accident, but staying active indoors may be easier than you think. Cohen recommends something he called the “sit and stand challenge.”
It doesn’t take a lot of time and just involves repeated standing up and sitting down, which targets the quads, glutes, and core.
“Ten to 20 sitting down and getting up from a chair shouldn’t take you more than two or three minutes,” he said.
Cohen recommends starting with 10 and then increasing one by one as it gets easier; set reminders on your phone or with an app to do the routine several times a day.
“If you stand up and sit down from a chair five times a day, once you hit 20 you’re doing 100 squats a day; you didn’t even notice it,” she said.
February 4, 2022 | Easy exercise for desk jockeys (Sebastian Cohen with Kristi King of WTOP)
Cohen said he typically sees a rush of customers in the weeks after snowstorms. This is because shoveling snow can involve aggressive lifting, bending and twisting, and a heavy weight going through the center of the body.
“I always say, ‘Remember movement is medicine.’ Even 10 to 15 minutes a day can save you a lot of pain down the road,” Cohen said. He added that people looking to be more active can find a lot of great content online. Whether on YouTube or TikTok, the key is knowing what you’re looking for and typing in terms like soft core, proper lifting form, or lifting form.
“And you’ll find all kinds of people who will help you get a better idea of how to avoid pain,” Cohen said. “And as always, listen to your body; if it hurts, stop.”
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