[Music] hello I'm dr.

John white chief medical officer at WebMD and welcome to coronavirus in context today we're going to talk about exercised and what you need to be doing at home to stay active and maybe even protect yourself against coronavirus my guest is Don Saladino he's a fitness and wellness expert based in New York City Don thanks for joining me thank you so much I'm excited to be here I appreciate it so with all of us staying in not getting out my number of steps has decreased dramatically what do we need to be thinking about in terms of exercise and being active at home it's a great question I mean initially after the first week of us all being quarantined you know everyone was kind of searching off the web and just trying to grab any little exercise or program to be active but now that a few weeks have gone by I think people are starting to realize that they need more routine in their in their lifestyle and the first thing I tell people to do is that listen you gotta break a sweat for 10 minutes a day and if you even if you're a sedentary individual because of the environment right now because of you know the fact that we're all forced to be at home we've got to carve out 10 minutes a day where we can just get up move the joints around get the heart rate up a little bit and just allow fresh oxygen to kind of move throughout the body which helps remove waste you know which also in turn helps lubricate our joints and it just you know it allows us to recover and feel better so you know it's imperative that we that we move every day what about immunity does exercise help us with some immunity there's good data that show it might what is your experience been well first off I think exercise can be exercise is a stress and if we kind of overstay our welcome and we train too much yeah there is a chance that it could work against our immunity but what we're asking people to do right now which is breaking a sweat 10 15 20 minutes a day yes this is again gonna help with circulation it's going to help with blood flow it's help with endorphins in the body it's gonna help us our mood and all of these things that I'm listing have been shown to help improve our immunity and even with just 10 minutes a day 100% I I mean it again it has to get off the D couch and I get a question every day well am I better off doing 30 minutes three times a week or minimum Kember today I'm talking about the bare minimum dear I just off the phone with one of my one of my clients who is close to 70 years old and you know fortunately the the gentleman is in great shape and he's able do pull-ups and he gave them a move and do think the 20 year old was able to do it I think what happens in time is as we age we automatically make this as an excuse to stop moving and then as and stop moving our body kind of you know loses the right to be able to do these specific movements that we were doing as children so the idea right now is to get up for a minimum 10 minutes a day get those joints moving make sure there's fluid in the body fluid in the joints making sure that there's proper circulation going through the body trying to move safely and there's many different planes and patterns as possible and just be active I mean that's a bare minimum that's what I'm telling people to do what about walking is walking good walking is great I mean if you're looking at between walking and running I mean we're all at different fitness levels and you know you might take a specific individual outside and have them you know walk at a brisk pace for 20 minutes and their heart rate may get to 120 beats a minute on the other hand you could get someone who's you know used to running and they can run at 120 beats a minute for 20 minutes so I think it all depends on your your conditioning your current activity level what your body can handle and it's really less about going out there with this rocky type mentality and I think it's more about going out the real world right now in our real world is our backyard our homes maybe just being able to walk down the block and challenging ourselves a little bit and trying to break a sweat and trying to walk at a brisk pace and you know allowing you know our bodies and our minds can feel good it might just be an apartment that someone has and and that's why we wanted to talk to you and hear what can everyone do in their own home you mentioned that 70 year old I don't know if he's doing pull-ups at home I don't know very but you're gonna show us what are the five exercises that basically anyone can do at home with no special equipment no excuses allowed and then it might take as you said 10 to 15 minutes and can break a sweat so can you show me yeah perfect I'm gonna give everyone five movements right now that's gonna take no more than ten minutes so what I'm gonna do is I'm gonna move back to this mat all we need is the amount of space that I have on this mat right here okay and listen we're all gonna be at different levels and if you have to bring a chair into the equation for some balance like I could do right now that's you know that's a great great idea so the first thing I'm going to start with and we're going to keep the chair here just for safety it's called an inverted hamstring and the reason why I want to do this is one we all need to work on our balance in life okay and we need to make sure that our hip is firing because the amount of sitting that we're doing right now are greeting our hip tends to start to fall asleep and with this area falling asleep then from a joint by joint approach the knee can take over for the job that does the hip is responsible for the lower back and that's why I find a lot of times our lower backs get a sore so we're going to do is we're just going to lean forward we're in the tap our hand and we're going to stand back up really simple we do we're going to do eight reps each side and we're going to go for about two reps so really simple as we get better and better at it we can now move our chair out of the way yeah and then from there it's just very simple hinge stand back up touch down so what we're going to do is we're going to go for about 80 sides we're gonna switch legs going to the other side and I just love the balance and stability on your foot into your ankle and judi into your head and from a joint by joint approach it travels up your entire body you're gonna feel a lot better you're going to move a lot better and you're gonna find that you set the baby side is going to get your heart rate up okay start for those of the for those of us who have been sitting a while 100 percent so I mean what I recommend and that's why I like bringing the chair into the equations but very simply we're just gonna kind of dive forward and stand back up look what I'm doing right here I'm just putting my and straight down and I'm touching my hands down on the back of this chair and this is a very simple drill I have my parents in the early seventies working on this drill right now right now so a lot of benefit to that's our own the next thing I'd like like the show is I like to get everyone down on the mat okay and this is a drill called a glute bridge and what I love about the glute bridge again we're targeting the gluts right now and we're trying to bring some life back into this area most of our goopster inhibited so what I'd like you to do is lay flat on your back arms across your chest and if you have a difficult time stabilizing this position you can put your arms flat down on the floor and we're gonna drive our hips down and then drive our hips back up to the ceiling and we're going to perform 10 reps and each rep I'm trying to tense and squeeze my glutes as hard as possible so we strive for 10 look you'd settle for 5 you know and this is and that's an amazing question because what ends up happening is even when I'm when I'm designing programs that we like to put a number and that number for me is a range and if you're not getting tenor if you're not getting 5 that's fine if you can only perform 3 that's great just write that down on the piece of paper understand that you're able to perform two sets of 3 today and the next session try and get four and just try and show a little bit of improvement so it's not about going in there with that rocky type mentality and putting your foot on the gas it's about being consistent coming back as a man's day out putting in your best effort because we're not going to get stronger every day we're not the main improve every day is physically impossible if you understand we do that exercise number two so now we're going to go to something called an open book we're going to stay down on the ground so so far we've worked on our balance we worked on our hips and our glutes between the standing inverted hamstring and the glute bridge and then we're going to lay on to our side and we're going to go into an exercise called an open book on the show us on both sides this is working on thoracic rotation so we're doing now is we're just stacking our knees very comfortably and I'm going to turn around and I'm going to reach out to the side my goal and I'll show you from the other side my goal is to get my arm flat on the floor which is very moment with we can if you if we're elevated to here and that's our range of motion right now I'm gonna try and relax and breathe and just relax into the stretch and open up and what this is doing right here this is working on thoracic rotation the ability to rotate that thoracic spine it's working on separation between the upper and the end the lower half and just the breathing component I never want anyone going into the stretch with tension I don't want you forcing the rep I want you breathing into your ribs breathing in your belly and just trying to really relax that nervous system and open up which is also tied in to mobility in the past in the shoulder it's really it's really a tremendous upper body it's really a tremendous upper body stretch and if you have pain you stop doing yet at any point if you feel any sharp pain I would always recommend you cause that in the orthopedist or if there's a specific physical therapist that you're comfortable with or you work with reach out to them never push through pain it's the worst thing for you to do what are those remaining exercises okay we're going to show you an exercise now this is for thoracic extension which is called a fat cow or a cat dog so I'm going to get onto all fours right now what we're going to do is we're going to arch our back to the ceiling and we're going to push away chin to our chest and what I'm going to do is like mentally try and arch from the low back mid back upper back head to the ceiling and then pushing forward and then rounding color all right and what I love about this movement is because of the amount of time that we have to sit it's always forcing us sitting is one of the worst things that we can be doing in life it's forcing us into this chi photic position so not only our glutes like I like to say going to sleep but our our upper backs are becoming very tight photic and rounding forward so what this is doing right now is forcing us to have to stretch that mid-back area that thoracic spine into extension not your lower back but your bids upper back so just turning around and going through ten simple reps of this cotton cow or you can call it cat and dog it's tremendous for your for your spine all right anymore yeah okay the last one I want to go into right now actually have two more for you if you guys don't mind okay and these are very simple we're going to go into a simple Circle because we're already on all fours we're gonna get that hip rotating in a circular pattern so I want you to think about keeping your lower back flat not allowing your body to open up and we're going to go roughly three to five in a counterclockwise direction and then 3 to flat 5 in a clockwise direction very simple and we're going to switch sides three to five on both sides okay really easy the last thing I want to do is I want to bring everyone off the mat again and this is a little bit of a sweetener this is called a dy lm/w and this requires absolutely no wait even for someone like myself who I enjoy training with wait I can do this exercise with a pair of suit care and they work really well so a standing key is going to be here so showing you from the profile my spine is flat we're going to raise out to the side in a very controlled fashion with my thumbs up so we're gonna go roughly ten reps okay we're gonna go into a Y which now if I come dead on here we just went out to the side on the T the Y's gonna look like we're almost doing a standing why oh why okay we're gonna go ten reps there we're gonna go into our L which is a row rotate and in our last drill we're going to do is a W to close out the whole workout so it comes out to the side I was touching thumbs up elbows out to the side I'm going to go to roughly ten reps did you break a sweat done you know what what can you say about it yes I'm I'm talking but as I'm going through this stuff I feel my body unlocking what I like to refer I mean the best example I like to give people is it's like dropping a boat motor into the water if we sit for too much and we don't move and we're inactive it's like leaving that boat engine in the water without running it and barnacles are gonna grow on it and then moss is gonna grow on the bottom of the hole and when you try and run it a few days a few months later it's not going to run efficiently but if we get on that boat maybe once a day or once every day we run it for five minutes it's never going to develop all that moss all that crud on the bottom of the boat or on the engine and the boats going to move smoothly so this is the best example with the human body we've have to go out and we have to kind of chop those bars off the joy or joins now and we got to get our bodies moving it's just for ten minutes a day that's all I'm telling people at the bare minimum they want to do more let's get after absolutely so five exercises even if we do a few and work up to that I want to thank you dawn for taking the diamond and being a good sport and demonstrating them for us I appreciate thank God and thank you for watching coronavirus in context I'm dr.

John white.

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