parents cooking with kids

familyPeople are spending a lot more time at home because of restrictions in place to try and stop the spread of COVID-19.

Spending more time inside with family can be a positive experience, but it could also lead to more sitting and less movement.

It’s important to stay active, even when your indoors for long periods of time.

Movement is not only good for your physical health, it can also help boost your mood.

Here are some things you can do to keep moving while you’re at your house.

1. Count your steps. Use a pedometer or other step counter and do laps around the inside of your house or in your yard. Set a goal for each day and encourage family members to see who can get the most steps in.
2. Try sit-to-stands. Start out sitting on a kitchen chair or the couch. Stand up slowly without using your hands, then slowly sit back down. Do three to five of these a few times a day.
3. Use the stairs. Walk up and down the stairs throughout the day. Make sure you come down slowly to work your leg muscles.
4. Do an armchair exercise. While sitting, you use arms to lift your hips out of the chair. Do this five times in a row, several times a day.
5. Balance. Practice balancing on one foot while hold onto a countertop or table. This will help with your strength and balance.
6. Garden. Weeding flower beds and other gardening is a great chance to move. Squat each time with your legs, don’t bend over with your back.
7. Hip exercises. Stand up facing your countertop, hold on and life your right leg out to the side while standing up straight. Then, switch legs. Do this 10 times slowly, a few times a day.
8. Leg lifts. Stand next to your counter and hold on. Lift your left leg in front as high as you can, then move it to the back as far as you can. Do this 10 times for each leg, a few times a day.
9. Knee exercises. Sitting in a chair, alternate straightening your knee as far as you can. Do this 20 times with each leg, several times a day.
10. March. Standing at a counter, march in place for 30 seconds, several times a day.

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Jon Holland, PT, OCS

Jon graduated from the University of Louisville Physical Therapy program and has 20 years experience in the field. He is board certified in orthopedic physical therapy. Jon works with a variety of orthopedic and sports injuries in the clinic and with University of Louisville athletics. He has special interest and training in foot/ankle biomechanics, orthotic evaluation/fabrication, running injuries, and functional movement screening. Jon is certified in dry needling.

All posts by Jon Holland, PT, OCS
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