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Exercise Tips While Staying at Home

If you’ve been slightly less mobile or motivated since the stay at home mandate you may notice an increase in aches and pains in your body. Some of those may be caused by a lack of movement or sitting for extended periods of time. On the other hand, with gyms and recreation centers closed, maybe you’re getting creative with your fitness routine and trying new and different exercises; doing so can activate different muscles, leaving you feeling tight and sore. 

Staying active and proper stretching, paired with Doctor D. Schwab Clinical CBD Line is sure to relieve any discomfort you may be feeling in your muscles right now. Try these tips and tricks to remain pain-free and come out of quarantine feeling better than ever.

1. Get Outside and Move
Most people are moving less than average right now, and being cooped up inside can lead to cabin fever. Getting outside for some fresh air and aiming for 8,000-10,000 steps per day will make a huge difference in how you feel physically and mentally (for the average person 2,000 steps = 1 mile). Whether it’s walking, running, skipping, whatever, aim for at least 20-minutes per day. The benefits of daily exercise are infinite, and walking is a low impact form of activity that will strengthen your muscles, bones, cardiovascular system, and can reduce muscle soreness.


Weh Weh® Natural Relief Spray 
If you haven’t been getting much movement in recently, you may feel a little sore the first few days of activity and as you increase the time or distance. Use a few sprays of Weh Weh® Natural Relief Spray with CBD and Arnica anywhere on your body or face before or after you head out the door to alleviate any soreness. With Hemp Seed Oil and Extract (CBD), as well as Arnica Extract it soothes muscles and provides instant relief to make your walk more enjoyable.

Weh Weh® Natural Relief Salve
Another way to make your outdoor activity something you look forward is dedicating that time to call and connect with your friends and family. You could also bring along headphones to play your favorite music (make a quarantine playlist for fun), or explore new podcasts or audiobooks (the Libby app uses your library card to check out audiobooks and Ebooks for free).

Reward yourself after your walks with Doctor Schwabs Weh Weh® Natural Relief Salve with CBD and Arnica to moisturize, soothe and                                                 heal sore muscles and joints.

Don’t forget to smile and wave at your neighbors while keeping a safe distance!

2. Get Creative With Household Items
Who says quarantine workouts have to be boring? There are plenty of safe and effective exercises you can do at home with and without equipment. You can prevent your muscles from feeling tight, weak, and cranky by using items found around your home to make your muscles move and work in new ways. Always focus on safe form and engage your core muscles! Here are some creative ideas to make your household items into exercise equipment:

Wear thick socks on hardwood or tiled floor, or use paper plates on carpet while performing lunges or mountain climbers.

Create makeshift weights out of:

  • Filling a sturdy handled bag with water bottles or canned food items and using the bag as a weight to do bent-over rows, squats, lunges, or any exercise you can think of!
  • Use a laundry detergent bottle (full of detergent or filled with water)
  • Use a large water bottle or fill buckets with water

Tip: a gallon of water is 8.34lbs and 5 gallons is 41.7lbs (plus whatever the bottle weighs)

Dedication Bonus: fill a backpack with water bottles and tie a rope to the top strap. Swing the other end of the rope over a sturdy tree branch or a bar, and voila! — cable exercises!

3. Create a Routine
If you’re someone that needs routine, you’re not alone. It’s a great time to develop sturdy healthy habits. Do a circuit of bodyweight exercises (10 push-ups, 20 squats, 1-minute plank) first thing in the morning, before bed, or set a reminder in your phone to do each of those exercises three times throughout the day.
Weh Weh® Natural Pain Relief Gel

Best anytime of day or as a nighttime routine, adults can apply Weh Weh® Natural Pain Relief Gel on hands, body, or feet. Teamed up with Arnica and Menthol, it cools on contact, relieves inflammation, and immediately reduces aches and pains. The Willow Bark, Linden Extract, and Glucosamine Sulfate help to prevent tissue irritation and preserve cell's normal function. Massaging the Weh Weh® Natural Pain Relief Gel to your feet at night under socks can provide relief for sore feet due to an active lifestyle and help you relax before bed.

4. Have Fun!
Make sure you enjoy your exercise! Physical activity stimulates the release of endorphins, dopamine, norepinephrine, and serotonin which play an important part in boosting your mood. Getting motivated to actually do the work is the challenging part, but enjoying exercise is key. There are tons of online classes available right now and it’s a great time to try something new in the comfort of your home.

  • Set the stage before you stream a class. Before a cardio class, put on your favorite workout gear to feel great. Before a yoga class, try using essential oils and lighting candles (be sure to place them in a safe spot).
  • Challenge a friend to a virtual workout with Zoom, Skype, or FaceTime. Each of you can pick your favorite exercise, complete one set, then virtually "tag” your friend when it’s their turn to complete a set. Having a partner will hold you accountable to show up when you’d rather continue a Netflix binge.
  • Put on some of your favorite music and DANCE! Try learning a new dance on YouTube, or freestyle your best moves with your cat, dog, kid, husband or wife.

5. Self Massage
Before or after your at-home workouts, or after sitting for an extended period of time, try self-myofascial release at home. SMR, better known as foam-rolling or self-massage works out muscle soreness and tight spots. You can find a foam roller on Amazon, or use household items like a broomstick, lacrosse ball, softball or tennis ball.

Some common tight areas that benefit from SMR are the quads, glutes, calves, hamstrings, lats, upper back, chest, and shoulders but avoid rolling over a joint or bone, which can cause pain and tissue damage.
Weh Weh® Natural Pain Relief Oil 
Place as much pressure on the foam roller as can be tolerated and hold sustained pressure on tender spots for at least 30 seconds. Working on an area for a couple minutes taking deep, slow breaths is ideal or until you feel a softening of the tissue.

Weh Weh® Natural Relief Cream
For best results Weh Weh® Natural Pain Relief Oil  before or after foam rolling to promote the most relief. The oil has Capsaicin (derived from chili peppers) and a highly concentrated blend of soothing oils that instantly warms and relieves pain (not to mention, it smells amazing). Follow with Weh Weh® Natural Relief Cream with CO2 Cannabis Oil and Extract, Arnica Extract, and Geranium Oil for lightweight, non-greasy moisture and to mitigate dry, itchy skin.

To find out more about the importance of natural ingredients, connect with Doctor D. Schwab on Facebook, Instagram, Twitter, and Youtube.

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