COVID-19 Can I still exercise? Take my kids to the park for fresh air? Take a walk around the block?

It’s okay to go outside to go for a walk, to exercise, and participate in healthy activities as long as you maintain a safe physical distance of six feet and gather only with members of your household. Below is a list of some outdoor recreational activities.

*Parks may be closed to help slow the spread of the virus. Check with local officials about park closures in your area. Californians should not travel significant distances and should stay close to home.

  • Athletics
  • Badminton (singles)
  • Throwing a baseball/softball
  • BMX biking
  • Canoeing (singles)
  • Crabbing
  • Cycling
  • Exploring Rock Pools
  • Gardening (not in groups)
  • Golfing (singles, with carts)
  • Hiking (trails/ paths allowing distancing)
  • Horse Riding (singles)
  • Jogging and running
  • Kite Boarding and Kitesurfing
  • Meditation
  • Outdoor Photography
  • Picnics (with your stay-home household members only)
  • Quad Biking
  • Rock Climbing
  • Roller Skating and Rollerblading
  • Rowing (singles)
  • Scootering (not in groups)
  • Skateboarding (not in groups)
  • Soft Martial Arts – Tai Chi, Chi Kung (not in groups)
  • Surfing
  • Tennis and table tennis (singles)
  • Throwing a football, kicking a soccer ball (not in groups)
  • Trail Running
  • Trampolining
  • Tree Climbing
  • Volleyball (singles)
  • Walk the dog
  • Wash the car
  • Watch the sunrise or sunset
  • Yoga

9-Minute Cardio Workout…! Join fitness instructor Jeremy Park and In The Know for an at-home workout

If you’ve been spending a lot of time on your couch, it’s time to get moving with this simple at-home cardio workout. In addition to increasing your heart rate, cardio — short for cardiovascular exercise — has a long list of benefits.

This 9-Minute Cadio Workout blasts Calories!!

The gym might be closed, but you can still get your body moving! Join fitness instructor Jeremy Park and In The Know for an at-home workout that will get your heart pumping and have sweat flying in your living room — not to mention, get your muscles toned and tight.

According to the Cleveland Clinic, doing 30 minutes of cardio five days a week can lower your resting heart rate and decrease blood pressure, creating less stress on your heart. Cardio can also help improve your memory and thinking ability, increase blood circulation for healthier skin, control blood sugar (low blood sugar can lead to food cravings), boost your immune system, give you more energy, improve your quality of sleep and more.

Millo Smoothie-Specific Blender

The most annoying part of blending smoothies? The noise. Most of us enjoy smoothies in the morning and a loud blender is bound to wake up the whole house.

Instead, go for the Millo Blender. Running silently, this modern blender also features a touch-control interface, making it intuitive to use.

And, it also creates fewer dishes to wash. Once blended, the base detaches from the blender, turning it into an on-the-go glass so you can enjoy your smoothie anywhere.

matcha smoothie bowl for your morning energy boost

Matcha promotes both energy and calm. Its caffeine gives you energy, while the chemical compound L-theanine helps balance the caffeine so you don’t end up with an energy crash. L-theanine promotes calm, while also helping to level mood and enhance memory and concentration.

Matcha also give metabolism a boost, which makes it a perfect superfood to add to the start of your day.

  • 1 Banana (peeled)
  • 1/3 c. frozen Mango
  • 1 handful fresh Spinach (rinsed)
  • 1 c. Almond milk
  • 1 tsp. Matcha powder

In a blender, combine all ingredients and blend until creamy. Pour into a bowl and top with your favorite toppings. We suggest granola, blueberries, mint, seeds, and coconut.

Guide to MyFitnessPal

Nearly 180 million people use MyFitnessPal to live healthier, happier lives.

Whether you want to lose weight, tone up, get healthy or just get in sync with your eating habits, MyFitnessPal provides the tools, support and motivation you need to succeed.

The key to success on MyFitnessPal is consistent tracking. There are a few things to keep in mind when tracking on MyFitnessPal:

  1. The more you track, the more likely you are to reach your goals.
  2. Tracking gets easier the more you do it.
  3. It’s always better to track something versus nothing at all.
  4. You can build the habit of tracking by logging one meal at a time.
  5. When you can’t find an exact match for what you want to track, pick something similar.

As you track, you’ll learn about your eating habits and how to make healthier choices. You’ll also gain a better understanding of the impact of exercise on your progress toward your goals.

Simply download the MyFitnessPal app and add your pertinent information — enter your gender, height, weight and your target weight. We’ll provide you with a daily calorie target that’s personalized to help you reach your goals. After that, you’re ready to start tracking.

SURFSET®

SURFSET®

SURFSET® is all about getting away from the traditional static workout and challenging your body in new ways.

Every exercise on the board is designed to engage your core & stabilizer muscles and shock the system to create real change inside & out.

The body builder look is out & the lean surfer physique is in. You have to train like an athlete to build an athletic body type, and that means multi-planar movements that engage the body & mind in challenging and unique ways.

Torch body fat, build lean muscle & get a ripped core with our signature surf-inspired workouts you can watch from home. The RSX is adjustable for all levels. The dimensions are 70″ long by 22″ wide by 11″ high. The board is portable at 35 lbs.  

Contact info

For all order inquiries please contact customer service orders@surfsetfitness.com Tel: 209.819.SURF ext 102

The Arthritis Foundation Exercise Program (AFEP)

About the program: The Arthritis Foundation Exercise Program (AFEP) is a low-impact recreational exercise program that incorporates a brief educational component.

AFEP is offered in some YMCAs and by other community organizations.

Objectives:

To improve:

  • Functional ability.
  • Self-confidence.
  • Self-care.
  • Mobility.
  • Muscle strength.
  • Coordination.

To reduce:

  • Fatigue.
  • Pain.
  • Stiffness.

Target Audience: Adults with arthritis of all activity levels.

Key Activities:

  • Multiple exercise activities, including: joint check/warm-up, range of motion/stretching, strengthening, cardiovascular endurance, and joint check/cool down.
  • There are also balance and coordination activities.
  • Each class also includes a health education component from the program formally known as PACE- People with Arthritis Can Exercise.
  • The class also has relaxation and breathing activities.
  • Instructors have the option to include weight-bearing, posture/body mechanics, body awareness, and socialization activities.

Setting: Community/ Group-based workshop.

Suggested class size: Small groups of no more than 20 people.

Duration: The class meets for one hour, two to three times a week. Although developed as an 8 to 12 week program, it can be extended to include ongoing classes.

Cost:

  • Participant costs: Varies.
  • Leader/ Host Costs:
    • Training fees range from $199 to $129. Learn more about becoming an AFEP leaderexternal icon.
    • Participant manuals for each participant are $2.30 per person.
    • Other materials for participants as needed.
    • Note: The Aquatic Exercise Association offers trainings for both the Arthritis Foundation Exercise Program and the Arthritis Foundation Aquatic Program or just the exercise program.

Program Requirements:

  • One AF certified instructor per class.
  • The instructor must be educated or certified in exercise, fitness, or other health-related field.
  • The instructor must have CPR certification.
  • The program must take place in an AF approved facility.
  • The class takes place in a community room with sturdy chairs and enough space for exercise.
  • Each class uses equipment, including: weights, resistance bands, balls, music and/or relaxation recordings, and exercise mats. Instructors can use as much or as little equipment as they would like.

More Information:

More About Lifestyle Management Programs

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