As new COVID-19 cases continue to rise, many of us are being requested to stay at home in self-quarantine. In some countries, if not all, fitness centers, and other locations where individuals are normally active will remain temporarily closed. Staying at home for prolonged periods can make us go crazy, and for sure will make us create bad habits of doing nothing and lounging around.
“Sedentary behavior and low levels of physical activity can have negative effects on the health, well-being, and quality of life of individuals,” Said Fitness PT at DW Sports Tosin David Lawal. ” self-quarantine can also cause additional stress and challenge the mental health of citizens. Physical activity and relaxation techniques can be valuable tools to help you remain calm and continue to protect your health during this time.”
According to My Protein and Do Training it is recommended by their team that 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity per week, or a combination of both. These recommendations can still be achieved even at home, with no special equipment and limited space. The following are some tips on how to stay active and reduce sedentary behavior while at home in self-quarantine.
Short active breaks throughout the day
Short bouts of physical activity add up to the weekly recommendations. Dancing, playing with children or pets, and performing domestic chores such as cleaning and gardening are other means to stay active at home. I understand it seems so simple, however, during these times a lot of people tend to just find themselves stuck on the couch sleeping and bingeing Netflix. Getting up and performing active breaks is a must.
Online exercise classes
Take advantage of the wealth of online exercise classes. Many of these are free and can be found on YouTube (Body Project, Tom Merrik, or Amanda Bisk.) If you have no experience performing these exercises, be cautious and aware of your limitations. Even more, Social media has become the platform to be on during this pandemic. A huge mass of people is now providing their workout plans on Instagram Live, Facebook Live, and even videos on their everyday posts. find someone who suits you and workout with them virtually.
The crucial thing to do is walk at the bare minimum. some people are purchasing treadmills online for cheap, but if that is not something that interests you, even in small spaces, walking around or walking on the spot, can help you remain active. If you have a call, stand, or walk around your home while you speak, instead of sitting down. If you decide to go outside to walk or exercise, be sure to maintain at least a 2-meter distance from other people.
Ryan Walsh, a fitness advisor, suggested that even standing up is something that needs to be done during this lockdown. ” stand up guys, reduce your sedentary time by standing up whenever possible,” said Walsh, a 26-year-old fitness advisor from Detroit. ” ideally, aim to interrupt sitting and reclining time every 30 minutes. Consider setting up a standing desk by using a high table or stacking a pile of books or other materials, to continue working while standing. During sedentary leisure time prioritize cognitively stimulating activities, such as reading, board games, and puzzles.”
“Meditation and deep breaths can help you remain calm,” said Mark Dyson, who is the head physiotherapist for England Basketball National Team. ” for optimal health, it is also important to remember to eat healthily and stay hydrated. Limit or avoid alcoholic beverages for adults and strictly avoid these in young people, and pregnant and breastfeeding women, or for other health reasons.”
During this quarantine, it’s very easy to fall off routines and stumble into unhealthy habits. Ensure plenty of fruits and vegetables, and limit the intake of salt, sugar, and fat. Prefer whole grains rather than refined foods, and as soon as everything is much safer and gyms start to re-open, and you can get back onto a real routine, you can go back to take out and big night outs.