While we’re hibernating at home waiting for the COVID-19 pandemic to subside, many of us have turned to the refrigerator out of boredom or to soothe your nerves. Board-certified orthopedic expert Hooman Melamed, M.D. says that even if you don’t have all of the bells and whistles that your gym does, don’t stop working out. Doing so will help you physically and mentally as endorphins, mood-elevating chemicals in the brain, are released when you exercise and that will improve your emotional state. Dr. Melamed’s 5-point at-home workout includes warm-up, cardiovascular training, strength building, stretching and cool-down. For more information visit www.thespinepro.com or call (310) 574-0405.
While the COVID-19 pandemic continues to take its toll, we’re spending more time at home now than ever. For those who are used to working out at their local gym or other fitness club, this can be an exceptionally trying time. Board-certified orthopedic spine specialist and fitness expert Hooman Melamed, M.D. says we should continue exercising at home as doing so strengthens our immune system - a key to staving off the coronavirus.
“For many of us, working out at the gym is a part of our daily regimen and to have that shut off due to the pandemic has been challenging,” says Melamed, who regularly appears on the nationally syndicated TV show, “The Doctors,” where he offers his advice and expertise on health related issues “Not only does lack of exercise lead to weight gain, lethargy and other unwanted health ramifications, but the endorphins that are activated through exercise help us mentally and emotionally.”
Since gyms are off limits for now, Melamed offers a 5 point, at-home workout strategy that will help keep us healthy during this tenuous time.
WARM-UP - Use a treadmill, stationary bike or simply take walks outdoors while maintaining a 6’ minimum distance from others.
CARDIOVASCULAR TRAINING - Jogging, running, bicycling, jumping rope or doing aerobics while watching a YouTube video for 20-minute (minimum) periods will increase your heart rate and help you burn calories.
STRENGTH BUILDING - If you don’t have weights at home, try squats, push-ups and abdominal crunches instead to build strength. (Exercise bands are also ideal tools for strength training.) Focus on different body parts on different days to give your muscles the rest they need.
INCREASING FLEXIBILITY - Yoga and simple stretching exercises are both excellent ways to maintain flexibility. Do not bounce while doing so as it can cause injury. Youtube offers lots of great videos to follow.
COOL-DOWN -- Bring the heart rate down to a resting state by using the same exercises in your warm-up.
Melamed says that there are several good exercise apps that offer workout regimens that are inspiring and effective. Some of his favorites are:
· NIKE TRAINING APP -- Bills itself as “your ultimate personal trainer” and has a library of more than 185 free workouts—from strength and endurance-based routines to mobility and yoga sessions.
· DAILY YOGA -- Newbies, advanced practitioners and everyone in between can appreciate Daily Yoga. The app offers 50+ class plans and workouts, 500+ poses, and 200+ classes with HD video—that span all fitness levels.
· FITON -- Famous personal trainers provide the content here. Trainers include Jeanette Jenkins (Pink, Alicia Keys and Mindy Kaling) and Katie Dunlop of Love Sweat Fitness.
· RESISTANCE BAND WORKOUT CHALLENGE - Good app for those who want to make use of resistance bands and tubes instead of weights.
Inducted into the “Leading Physicians in the World, National Castle Connolly Top Doctor and Southern California Superdoctors” Melamed specializes in minimally invasive spine surgery and treats a wide range of conditions using nonfusion and narcotic free modalities. He is the founder of The Spine Pro and Director of Scoliosis at Cedars Sinai Marina Del Rey Hospital in Marina del Rey, lectures worldwide before colleagues in his field, has published numerous research papers in prestigious medical journals and shared his expertise as a guest on national and local media. His nonprofit, “Back To You,” has helped treat those who do not have the resources or health insurance. For more information visit www.thespinepro.com or call (310) 574-0405.
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