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Keep your Mind and Body Healthy – From Home
By Rachel Maher
Posted on 4/20/2020 11:51 AM

Happy Spring to all! I know we are all looking forward to the May flowers – especially the tulips - and the summer sun that lies ahead will be much enjoyed after these last two months. The last several weeks have provided an unprecedented amount of uncertainty, stress, sadness, and difficulty in many of our lives. While we may not have a clear end date, we know this will pass and we will come out stronger together. I want to provide some insight and information on engaging activities for your mind, body, and soul that can help enrich and enlighten us in these difficult times. 

Ways to Stay Active

Here’s a summary of ways to stay active from The World Health Organization (WHO).
  • Try and decrease long periods of time spent sitting.
    • Take short 3-5-minute breaks every 20-30 minutes
    • Stand up and stretch
    • Take a walk around the house, up and down the stairs, or around the block (maintain social distancing and wear a mask)
  • Set up a regular routine to be active and add structure to your day.
  • Communicate with family and friends - connecting with others can help keep you and others feeling good and stay motivated.
  • Use household chores and reorganizing closets and drawers as a way to keep moving – you’ll love the feeling of accomplishment.
  • Join an online/virtual exercise class or make up your own routine.
  • Make time for fun movements such as dancing.

Here are some examples of exercises to try:

Single Leg Balance: Perform next to a wall, couch, chair, or counter for safety. Keep your hands out in front of you to hold on if needed. Hold for up to 30 seconds on both legs.
Bridge: Lying on your back, lift your hips off the floor or mat and squeeze your bottom for 5-10 seconds. Slowly lower back down and repeat.
Sit to Stand: Stand up from a chair and slowly lower to a count 
of 5 seconds, trying not to use your hands or plop onto the chair.
Repeat 10 times every hour.

Ways to Boost your Overall Sense of Well-Being

Here’s a summary of ways to boost your sense of well-being from the CDC.
  • Take breaks from watching, reading, or listening to news stories, including social media.
  • Take deep breaths, stretch, or meditate. Think positive to stay positive.
  • Eat healthy, well-balanced meals and have adequate food supplies.
    • Cook a new recipe, take a photo and share it via email or text message.
  • Take your medications as prescribed and have back-ups.
  • Get plenty of sleep.
  • Exercise and take care of your body. Try the 3 exercises described above.
  • Do some activities that bring you enjoyment, like listening to music or binge-watching old movies.
  • Try activities like singing, knitting, sewing, or reading.
  • Watch TV shows that you’ve recorded and free up space to watch new ones.
  • Attempt new word games, puzzles, crosswords, or write a journal.
  • Learn something new! Check out this link to virtual tours of museums around the world -
  • Listen to a new podcast -

Rachel Maher is a Doctor of Physical Therapy at Excel Physical Therapy in Society Hill Philadelphia. She is a graduate of Drexel University. She has a clinical interest in the treatment of older adults and loves working with her patients to identify and work towards meaningful goals that improve daily function and promote lifelong health and wellness. Excel Physical Therapy is a proud business sponsor of Penn’s Village, Please reach out to us at Excel is open at this time for in-person and Telehealth appointments. 

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