The New Normal

by Jennifer Ashton, M. D.

  Personally, exercise has been integral to helping me get a grip on my emotions in our new normal. Whenever I feel like our world is coming undone or things feel uncertain, the fact that I can still go out and do something proactive to take control of my body and health is immensely empowering. The rhythmic movement of working out, whether I’m running, walking, or lifting weights, is also comforting, forcing me to stay in the moment as I put one foot (or arm) in front of the other. I also feel a sense of accomplishment after every workout, which has become increasingly important in our new normal when it feels like we don’t have any control over anything that happens.

  How to Exercise in Our New Normal

  There are two hurdles to exercising in our new normal. The first is logistics: where and how to get in a good workout, especially if the gym isn’t an option for safety, financial, or practical reasons (or all three).

  The second hurdle is how to motivate yourself to get moving—because motivating to exercise has been so arduous for me and many others in our new normal. In fact, I think the inspiration to get moving can matter as much as when, where, how, or how long you exercise. This is why I’ve devoted a whole section on how to motivate yourself to sweat when finding the energy to do nearly anything in the pandemic era can be difficult.

  I understand that exercise isn’t easy, which was true B.C. (before coronavirus), when many faced less stress and there were fewer hurdles in getting out for a run or to the gym. I have a lot of empathy for anyone who has struggled to find the motivation to work out, no matter what our world is going through. If you’ve tried to exercise many times in your life but can’t seem to make it a habit, that’s okay. You’re certainly not alone. I want to encourage you to keep trying, though, even if you seem to fail at first. Every step you take toward exercise is literally a success, and the small efforts can add up over time and even produce amazing results. Sometimes getting hooked on exercise is just a matter of experimenting with different times, ways, places, and people to find what can sustain you.

  We’ll talk more about motivation in a moment, but first let’s cover logistics of how to work out in our new normal so you know what, when, and where to do it.

  Overcoming Hurdle #1: How and Where to Exercise

  On ABC News, we told an incredible story of a young man from Ohio who built a home gym entirely out of wood in his parents’ backyard after his local gym closed due to the coronavirus.13 You should have seen this marvel. Zachary Skidmore’s “lumber jacked gym” wasn’t branches tied strategically to trees. The former U.S. Army police officer spent two weeks constructing seven total stations, including a functional bench press, a shoulder press, a cable-fly machine, and even a wooden-log treadmill.

  Skidmore’s story is amazing and inspiring, evidenced by the fact his Facebook video showcasing his gym went viral. But most of us don’t have the time, skills, space, tools, money, motivation, or even basic wherewithal to build a home gym out of anything, even store-bought equipment—and that’s okay. You don’t need to create a home gym or become a runner or cyclist to get active in our new normal. Here are some ideas:

  Don’t just try videos—really try videos. Lots of people have a misperception about workout videos and that the only thing on YouTube is Richard Simmons–like 1980s-aerobics-era exercise. Not true. Tons of people have come up with super innovative ways to work out at home, whether you want to do cardio, strength training, high-intensity intervals, core work, Pilates, barre training, spinning, yoga, or some combination therein. Better yet, most videos on YouTube are free and don’t require any equipment. The secret to success is experimentation. Finding the right exercise video can be like finding the perfect home or apartment: You’ll probably have to look at lots before you discover what you like. For a live fitness-class experience, try live streaming a workout video on Instagram—many fitness coaches and athletes now offer live IG classes where you can watch in real time for free or a suggested donation.

  Think outside the box—or the gym. Long before fitness clubs and classes were staples on every city block, people got into amazing shape by playing sports—think tennis, golf, soccer, basketball, softball, horseback riding, ice skating, skiing, fly-fishing, and martial arts. You don’t need to join a team or find a friend to play many of these, either: hit balls against a wall, shoot hoops at a local court, teach yourself karate, or get a pair of skates or cross-country skis and find a frozen pond or snowy field.

  Discover the secret of steps. For an entire month for my last book, The Self-Care Solution, I rigorously tracked and tried to increase the number of steps I took every day. What I learned in the process is that walking can be a great workout, even when you do it at sporadic intervals throughout the day. I suggest using a fitness tracker or your smartphone to record your steps so you can stay consistent and accountable. And don’t forget about house walking, which has surged in popularity as an insanely easy technique to log steps when the weather’s bad or you simply can’t leave the house for one reason or another. To do it, set a timer or grab your phone with the goal of recording a certain number of steps and do laps around your house or apartment (added bonus if you can walk flights of stairs between laps).

  Join the home equipment craze. You don’t have to build a home gym out of lumber—or even build a home gym at all. But a few strategic equipment purchases can make the difference between whether you stay sedentary in the pandemic era or get back in the habit. Home spin bikes, for example, are usually less expensive than other cardio equipment and have caster wheels so you can roll your bike in front of a TV or a set of windows, or outside on a smooth surface. Dumbbells, a Swiss ball, kettlebells, resistance bands, ab wheels, or a suspension training system like TRX are all relatively inexpensive, but can overhaul your ability to work out at home with a single purchase—which is why many of these items have sold out online and in stores since the pandemic began. Don’t forget to check online classifieds for deals: There’s been a big uptick in gym owners selling home-exercise equipment as clubs have closed.

  Multitask—literally. Why do a boring chore on its own when you can do a boring chore and work out? For example, I now cut the lawn at our family’s farmhouse with a push mower, even though we own a riding mower, because pushing a heavy tractor around the backyard for an hour is a serious weight workout. In the city, I’ll walk out of my way to get groceries at a store several blocks from my home so I have farther to carry the bags. In other words, sustained chores can be workouts if you attack them like workouts. Whatever household chore you have to do, whether it’s to get groceries, garden, wash floors, paint walls, shovel snow, or give your bathroom a good scrubbing, there’s a way to turn it into exercise if you intentionally try to do it with energy and vigor.

  Don’t forget about multitasking while at work. Try my trick of using resistance bands while seated at a desk or take calls while walking around your home. I also like to put my laptop on a kitchen counter so I stand more often instead of sitting all day.

  Consider a different kind of personal trainer. Personal trainers didn’t vanish into thin air when the pandemic began. Many trainers now coach clients in parks or green spaces around cities. Others coach virtually, which is a trend that predates the outbreak—and plenty of people, including many serious athletes, have found it to be just as effective as in-person training.14 How remote training works can vary from trainer to trainer and depends on whether you want a coach to help you start running or guide you through a weight workout. Compared to in-person training, remote coaching can be less expensive and more comprehensive and can include a group of people. Many remote trainers are also willing to answer questions by email or phone outside of dedicated sessions.

  Overcoming Hurdle #2: How to Motivate Yourself to Exercise

  Motivating to exercise has always been hard. But getting out the door these days seems to be more difficult than ever as we deal with safety concerns, fewer workout options and incentives, and increasing uncertainty. As a lifelong exercise enthusia
st, I’ve found it particularly challenging to be inspired to work out amid our new normal. Here’s what I’ve told myself to make exercising not only possible but also more enjoyable in the pandemic era:

  Treat your workout like a shower. You wouldn’t voluntarily stop showering for a few days, would you? Exercise is the same—we need to do it on a near-daily basis to be our best selves, physically, mentally, and emotionally. For many, exercising in the new normal isn’t as much fun or as exciting when we can’t be in a gym, play a team sport, or take a group fitness class. But just like not every shower can be long and luxurious, not every workout will be amazing or even pleasant. If we did nothing but things that were pleasant and easy or felt good, we wouldn’t get very far in life.

  Do it because you can. Lots of people can’t exercise now because they’re sick, disabled, or recovering from a debilitating disease or accident. If you can move your body in any way, be grateful for the gift, especially when so many are suffering. If exercise is something you can accomplish in these uncertain times, don’t squander the opportunity: Take control of your health.

  Get technical. You don’t have to work out with others to feel challenged. Social fitness apps like OnePeloton, Strava, Nike Run Club, MapMyWalk, and PumpUp offer online fitness communities that provide camaraderie, training tips, and inspiration while allowing you to track your workouts and compare your progress to that of others.

  If social apps aren’t your thing, you can also take advantage of technology’s motivation muscle by using your smartphone, smartwatch, fitness tracker, or GPS device to record your training metrics, like distance, time, and heart rate. Use these numbers to challenge yourself during a sweat session or to create targeted workouts around pacing, heart rate, or other exercise stats.

  Post, scroll, repeat. One reason I like to post pics of my workouts on Instagram is that I receive so much support and encouragement from friends and followers whenever I do. I purposefully also check my IG feed for exercise inspiration. GMA3 co-anchor and friend Amy Robach is the perfect example. She always posts pics of her runs or workout stats, and they inspire me to get out the door whenever I don’t feel like it.

  Write it on the wall. I used this trick all the time in The Self-Care Solution: Writing your goals down on an old-fashioned wall or desk calendar where you can see them on a daily basis practically guarantees success. If you don’t want to write down what you will do, write down what you’ve already done. Keeping a visual log of my past workouts always inspires me to continue the trajectory. Just one note: Make it print, not digital. While we all love our phones, the physical act of writing down what you’ve done or will do is satisfying and can help you succeed. You can also see your written goals or workout log regularly in lieu of having to think to open an app on your phone.

  Do this and you won’t need inspiration. Olympic track and field runner Jim Ryun once said: Motivation will get you started. The habit will keep you going. In other words, once working out is part of your new normal, you won’t need as much motivation to keep it up. But how do you turn exercise into a habit? Build it into your daily routine. Find a time in your schedule when exercise makes the most sense with work, family, and/or your natural energy levels (i.e., some of us are morning people; others are more eager to be active at night). No matter when you decide to exercise, treat your workout as sacred: Don’t schedule anything else or get sidetracked by last-minute invites or events. Once it’s part of your daily routine, you’ll do it without even thinking about it—one reason why studies show people who work out at the same time every day are more committed to exercise than those who don’t.

  Staying Safe While Exercising Outside

  When it comes to coronavirus risk—or the risk of influenza, the measles, and some other contagious viruses—we know that outdoor activities are safer than indoor ones. So your risk of catching COVID-19 while exercising outdoors is far lower than if you work out inside a crowded gym or take a packed indoor group fitness class.

  That said, there are precautions to consider when exercising outside. For starters, you need to wear a mask, unless you’re exercising on a remote trail, isolated country road, empty beach, or other location where you won’t encounter other people. I understand that exercising while wearing a mask can be uncomfortable—I do it every time I run—but infecting yourself or someone else with COVID-19 is far more unpleasant.

  Many mistakenly believe they don’t need to wear a mask when exercising because they’re moving and passing people quickly. But it’s actually even more imperative that we all wear masks while exercising. When we work out, we breathe more vigorously, and when we breathe more vigorously, we expel more respiratory droplets into the air. Unfortunately, we know that the virus can travel and linger in the air on those droplets. That means you need to wear a mask not only to contain your own droplets but also to prevent other people’s droplets from reaching you, even if you’re not right next to someone.

  A good way to think about it is with cigarette smoke. You know how you can be a considerable distance from a smoker but still smell the smoke? Or walk into an area where someone was puffing several minutes prior and know it right away? The same is true of the virus, according to the latest aerosol science. And while it doesn’t necessarily mean that these sparse viral particles can make us sick simply by being exposed to them, it does mean that you can easily run, walk, bike, or hike through someone else’s droplets or vice versa, even when you think you aren’t exposed—which makes wearing a mask essential.

  If you wear a mask, do you have to stay (at least) six feet apart while exercising, too? Unfortunately, yes. I asked the same question to Dr. Anthony Fauci, the country’s top infectious-disease doc, who told me that it’s not one or the other—it’s both.

  One more myth to dispel: You don’t have to worry if someone accidently gets sweat on you. There is zero evidence, at this time, that COVID-19 is transmitted through sweat—or blood, tears, semen, urine, or feces, for that matter. (Note: Although the virus has been detected in urine and feces of infected patients, detection does not necessarily mean it’s infectious.)

  All of this is not to discourage you from exercising outside. In fact, the risks associated with not exercising that you read about earlier in this chapter outweigh the risks of possible coronavirus exposure for most people.

  No matter your new normal when it comes to exercise, whether you work out more, less, or not at all in these pandemic times, prioritizing fitness now is more important than ever. You don’t have to go to a gym, spin class, or yoga studio to get fit. There are countless ways to exercise at home that can be just as effective and enjoyable. If you don’t like what you’re currently doing, experiment to find what can get you fired up to get fit. While some of us (I’m looking in the mirror) may have to dig deep to find extra sources of motivation to work out now, trying to make exercise part of your new normal will eventually turn the habit into what it should be for all of us: part of the normal, no matter whether that’s old or new.

  Chapter 6

  Sleep

  Sleep has a giant publicity problem in the United States. Most Americans believe that sleep is in some way a luxury, what we enjoy on the weekends or whenever our schedules allow. We see sleep as expendable, to be trimmed in, pared down, or obviated entirely when we have an early-morning meeting or young kids to contend with, a late-night project to finish, or a full season of Shameless to watch.

  The pandemic has done nothing to encourage Americans to get back together with sleep—if anything, the outbreak has propelled us toward splitsville with our beloved slumber. According to surveys, the majority of Americans are now getting less sleep than before the pandemic began, with many experiencing disorders like insomnia and night terrors. In fact, one poll estimates that 98 percent of all Americans have developed new sleep problems since the pandemic began.1

  Surprisingly, I’m part of this 98 percent. I say “surprisingly” not because I think I’m above disordered sleep—I’m clearly not
—but for the last fifty years of my life, or up until the coronavirus hit, I’ve always been a fantastic sleeper. During residency, for example, I could catnap while doctors were loudly discussing orders or test results in the next room or nurses were rushing patients down the hall. Today I can fall asleep almost on command, and it’s a rare night when I toss and turn or wake for any other reason than to use the bathroom.

  I’m a good sleeper in part because I’ve worked hard to be one, prioritizing getting an adequate night’s sleep over other concerns. If I’m at an amazing party and having an incredible time, but have an early alarm the next day, I’ll leave like a schoolgirl to go home and go to bed. If I have a flight to catch in the predawn hours, I’ll crawl into bed before the sun sets. Even when I’ve really wanted to stay up an hour later for some reason or other, I’ll make myself go to bed because I know sleep is more precious than anything I think I want or need to do. In other words, spending seven to eight hours in bed is non-negotiable for me.

  My priorities didn’t change when the pandemic hit. I started waking up at four A.M. to be on Good Morning America daily, but I also started going to bed at nine P.M. most nights. This schedule often required Herculean discipline, especially when I had just been on World News Tonight with David Muir and would have rather spent time unwinding by watching TV or calling my boyfriend than dutifully marching off to bed. But I usually refrained from doing either because I know that if I don’t get enough sleep, I can’t deliver the news with the same kind of insight and accuracy that viewers deserve. As a doctor, I also know that skimping on sleep, even if only for a night or two, opens the door for a host of health problems to come sauntering in, which is the last thing I or anyone else needs during a viral outbreak.