I hope this email finds you well! I wanted to send out an update and let you all know that our Tuesday/Thursday water classes are suspended until further notice. As this situation has developed, it has become clear that it is not safe for us to conduct classes. I will continue to stay in touch regarding classes resuming.
I'm the meantime, I strongly encourage you to continue some form of exercise program! Exercise can help reduce the stress and anxiety we are feeling at the moment and help strengthen our immune system. I've listed some ideas and tips below for those interested!
The American Heart Association recommends at least 150 minutes of moderate cardio each week-or about 20 minutes each day. This may be a lot for some, so aim to do as much as you feel capable of doing if 20 minutes feels too difficult. Something is always better than nothing! Some ideas to meet the cardio recommendations include:
- Walking around your home, yard, or neighborhood
- Riding a regular or stationary bike
- Light housework (sweeping, dusting, mopping, making the bed)
- Cardio movements such as the ones I have demonstrated in class. You can use your own music and make up your own moves! (Ex. Toe taps in different directions, waving/reaching your arms, high knees, leg curls)
The American College of Sports Medicine also recommends doing some form of resistance training at least 2 times per week. This would include exercises using body weight, resistance bands, dumbbells, or any weighted items you can find around your house! Ideas:
- Milk jug or water bottles for arm exercises
- arms curls, overhead press, front raises
- Bag of flour, rice, or other 5-10 pound items for lower body exercises
- Squats, lunges, heel raises
It's also important to get up and stretch a little bit each day. If you're like me, you've been doing a lot of sitting at home and may experience tight, stiff muscles. Any of the stretches we have done in the water can also be done on land. Keep in mind, some may be better suited for doing while seated such as the ankle over knee leg stretch.
If you have any specific questions regarding exercise please don't hesitate to email, text, or call me! I hope everyone is doing well and I greatly look forward to seeing you all in class again.
Best, Mackenzie Klemme