Physical activity does not have to be . . .
finishing an entire workout class. Good morning everyone, I’m Rhegan Derfus with the AZ Health Zone Snap-Ed program. I’m a Program Coordinator in Cochise County. You know, when coronavirus hit and we started working from home, one of the
biggest challenges for me was not having a schedule and not really having a set reason every day to get up early and get that exercise in. In that… it is really hard to get motivated when you’re working from home you know you’re balancing your home life with your work life and the two are mingling. So one of
the things that I set out to do from the very beginning was try to keep my exercise schedule and try to keep moving every day. As you can see behind me, one
of the most beautiful benefits to getting out and getting early is just
how nice it is outside. And so getting on my bike is just a perfect way to get in
some of that moderate to vigorous physical activity which is recommended —
about 250 minutes a week. And it wasn’t until working out consistently and really being intentional about getting that physical activity in every day that
I realized just how truth truthful those studies are and how applicable they are
to my own life. So if you don’t have a bike and, you know, you don’t have weights . . . you don’t have access to a gym, which has been one of the biggest struggles for most of us. . . there are still many ways to get creative around the house. Do something
like bicep curls. So I would just go like this. Maybe switch it up, maybe go half way up, down, down all the way. Up half way, down. And I am already feeling that burn. This step up is super sturdy. I can step up and down off of it; it’s not going anywhere. If you wanted to you If you wanted to, you could do jumps up on this. Stand up at the top. I got a nice little glute burn there. Finally, the other thing that I tend to use the most when doing these at home fitness exercises is a chair. Because I can do
this out here, outside where it’s really nice right now and I can hear the birds
chirping and stuff, but I can also do this if I feel like I’ve been sitting at
my desk for too long. I can just get up and use my desk chair. So you can do so many exercises. You can do squats.
You just touch your bottom to the chair and stand right back up. Or you can
sit all the way down. Stand back up. And you can see if you’re
already sitting at your desk, that’d be something super easy to do. If I feel
like an extra challenge, I’ll try to do one leg, and up. Up. Always make sure to switch legs. I’m getting that even work out. So, I am really reaping the benefits of
physical activity whether I am intentionally exercising and doing
fitness classes or running or riding my bike or I’m just getting a little bit of
movement in around the house after I’ve been sitting for some time.