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If you've gained weight during the COVID-19 pandemic, you aren't alone.

If you've been working from home and/or social distancing, great! However, think about the lack of movement your body is experiencing over the few months.⁣ ⁣ Even if you work at a desk you still typically walk to and from the parking lot, maybe up a flight of stairs and walk within the building a few times a day.⁣ ⁣ If you are still working from home, or social distancing, it's so important to keep your body moving and get SOME type of exercise during these times!⁣

⁣ So here's a few at home exercises we found that won't break your back, but will still get you up and moving around the house:⁣ ⁣⁣Chair tricep dips - Sit on the edge of a chair holding onto the front with your hands. Place your feet out in front of you (bent legs for easier option or straight legs to make it harder) and lower your elbows to a 90-degree angle before pushing back up.⁣

Table top press ups - Incline press ups can be done anywhere around the home - on a table, a bed, a chair or even a wall. To use a table, place your hands on the table with your legs stretched out behind you, body nice and straight. Lower your weight down keeping your elbows tight to your body, and press back up.⁣ ⁣ Living room wall sits - find a wall with a big enough space for you to lean on. Sit against the wall like you would in a chair with your legs at 90 degrees, and hold. Give it time and you'll soon feel the burn!⁣ ⁣ Milk bottle Russian twists - Sit on the floor holding a milk bottle (or any bottle with liquid in). Lean back with a straight back and engage your core. Rotate your torso and try to touch the floor on each side with the milk bottle. Make it harder by lifting your feet off the floor.⁣


It takes time to establish new habits, everybody is getting accustomed to this new normal. Begin to be proactive about this, and make it easier to maintain your weight in the long term.

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Rochester, NY 14618

Burd Physical Therapy