While new cases of COVID-19 start to appear in the country, citizens are being advised to live in self-quarantine at their home. Fitness centers and other areas where citizens are usually involved would remain temporarily closed throughout the country. Staying at home for extended periods of time can present a major challenge to stay physically active.
The lockdown has had plenty of consequences. People now have to stay in their homes, take precautions in complete isolation, and even the private sector has forced its workers to work from home. Overall, the directives introduced so far are for people’s well-being.
Self-quarantine, too, will cause additional stress and undermine citizens’ mental health. Physical activity and relaxation techniques can be useful resources to help you remain relaxed through this period, and continue to maintain your health. Home exercise will also help you maintain healthy heart health, muscle strength, endurance and better mental health, according to WHO. Performing physical activity together will help ensure you and your family are in good health.
WHO recommends 150 minutes of moderate-intensity or 75 minutes of physical activity of vigorous-intensity every week, or a combination of both. Even at home, with no special equipment and with limited space, these recommendations can still be accomplished. The following are some tips on how to stay active while at home in self-quarantine and reduce sedentary behaviors:
- WALKING, STANDING & CLIMBING:
Even in small spaces, walking or on-the-spot walking will help you stay healthy. If you have a call, instead of sitting down, stand or walk around your house while you are talking.
Reduce the time of sedentary standing up whenever possible. Ideally, try to disrupt all 30 minutes of sitting and reclining time. Try setting up a standing desk to continue working while standing by using a high table or piling a pile of books or other material. Optimize cognitive enhancing behaviors such as reading, board games, and puzzles during sedentary leisure time.
Using the stairs is an incredibly time-efficient way of staying fit. In just six weeks, as little as three 20-second fast ascents a day will boost fitness. If you live in an apartment, avoid awkward lift experiences with other self-isolating neighbors by using the staircase for any outdoor journeys required. Take care to prevent lots of handrail contact.
2. SHORT ACTIVE BREAKS DURING THE DAY:
Every 20 to 30 minutes, take daily breaks from constant sitting in front of your computer, laptop or smartphone.
For example, you could take a few minutes of break to walk around the house, take some fresh air on the balcony, in the garden or yard, or play for a few moments with your dog.
Dancing, playing with kids and doing household tasks such as cleaning and gardening are other ways of remaining active at home.
3. JOIN THE WORKOUT CLASS ONLINE:
You can easily locate workout videos. It will take you barely 30 minutes to complete a high-intensity workout video.
Staying healthy and sticking to your workout routine is a perfect way. Also, some fitness experts share day-to-day health and workout videos to inspire you to stay healthy.
Sit comfortably on the floor (alternatively sit on a chair) with your legs crossed. Make sure you have straight back. Close your eyes, relax your body and slowly intensify the breath.
Concentrate on your breath, trying not to dwell on any worries or thoughts. Remain 5–10 minutes or more in this place, to relax and clear your mind.
5. DANCING TO MUSIC:
Dancing is a formidable activity. It is also full of fun. Just play your favourite music and dance is all you need to do. It will help you lose calories and at the same time, you’ll enjoy it.
Today, more than ever, it is time for us to be involved about generating little pockets of joy in our day in the middle of the crisis. With all the terrible events happening around the world because of the novel coronavirus, it may feel like an odd time to think about being happy. Yet remaining optimistic is the main component to a effective crisis management strategy.
It’s also important to keep eating healthily and staying hydrated for optimum health. WHO suggests drinking water, rather than sugar-sweetened beverages. Restricted or ban adult alcoholic drinks and specifically ban them in young people, and women who are pregnant and breastfeeding, or for other health reasons. Ensure plenty of fruits and vegetables, and limit salt, sugar and fat consumption. Prefer whole-grains instead of processed foods
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