Simple Home Exercises That Help You Stay physically active during self-quarantine!
physically
Stay physically active during self-quarantine and reduce sedentary behavior!
As new COVID-19 cases continue to emerge in the world, many healthy individuals are being requested to stay at home in self-quarantine. In some countries, fitness centers and other locations where individuals are normally active will remain temporarily closed. physically
Staying at home for prolonged periods of time can pose a significant challenge for remaining physically active. Sedentary behavior and low levels of physical activity can have negative effects on the health, well-being, and quality of life of individuals.
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.
World Health Organization “WHO”,
Recommends 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.
Physical activity contributes to both our physical and mental health. As many people are currently confined to their homes because of the COVID-19 pandemic. “It is possible to keep active, even when you are confined indoors. Now, as more of us are living and working or studying in the same space, it is even more important to take active breaks to move, stretch and make the time to focus on our mental well-being.
The following are some tips on how to stay active and reduce sedentary behavior while at home in self-quarantine:
1. Take short active breaks during the day:
Short bouts of physical activity add up to the weekly recommendations. You may use the suggested exercises below as inspiration to be active every day. Dancing, playing with children, and performing domestic chores such as cleaning and gardening are other means to stay active at home.
2. Follow an online exercise class:
Take advantage of the wealth of online exercise classes. Many of these are free and can be found on YouTube. If you have no experience performing these exercises, be cautious and aware of your own limitations.
3. Walk:
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 1-meter distance from other people.
4. Stand up:
Reduce your sedentary time by standing up whenever possible. 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.
5. Relax:
Meditation and deep breaths can help you remain calm.
For optimal health,
- It is also important to remember to eat healthily and stay hydrated.
- WHO recommends drinking water instead of sugar-sweetened beverages.
- Limit or avoid alcoholic beverages for adults and strictly avoid these in young people, and pregnant and breastfeeding women, or for other health reasons.
- Ensure plenty of fruits and vegetables, and limit the intake of salt, sugar, and fat. Prefer whole grains rather than refined foods.
Here’re 13 home-based exercises that help you stay Physically Active:
To support individuals in staying physically active while at home, WHO has prepared a set of examples of home-based exercises.
1. Knee to elbow:
Instructions:
- Touch one knee with the opposite elbow, alternating sides.
- Find your own pace.
- Try to perform this for 1–2 minutes, rest for 30–60 seconds, and repeat up to 5 times.
- This exercise should increase your heart and breathing rates.
2. Plank:
Instructions:
- Support your forearms firmly on the ground, with the elbows under the shoulders.
- Keep the hips at the level of the head.
- Hold for 20–30 seconds (or more, if possible), rest for 30–60 seconds, and repeat up to 5 times.
- This exercise strengthens your belly, arms, and legs.
3. Back extensions:
Instructions:
- Touch your ears with your fingertips and lift your upper body, keeping the legs on the ground.
- Lower the upper body again. Perform this exercise 10–15 times (or more), rest for 30–60 seconds, and repeat up to 5 times.
- This exercise strengthens your back muscles.
4. Squats:
Instructions:
- Place your feet at a hip distance with the toes pointing slightly outwards.
- Bend the knees as much as feels comfortable, keeping the heels on the ground and the knees over (not in front of) the feet.
- Bend and stretch the legs. Perform this exercise 10–15 times (or more), rest for 30–60 seconds, and repeat up to 5 times.
- This exercise strengthens your legs and glutes.
5. Side knee lifts:
Instructions:
- Touch your knee with your elbow, lifting the knee to the side, alternating sides.
- Find your own pace.
- Try to perform this for 1–2 minutes, rest for 30–60 seconds, and repeat up to 5 times.
- This exercise should increase your heart and breathing rates.
6. Superman:
Instructions:
- Place your hands under your shoulders and knees under your hips.
- Lift one arm forward and the opposite leg back, alternating sides.
- Perform this exercise 20–30 times (or more), rest for 30–60 seconds, and repeat up to 5 times.
- This exercise strengthens your belly, glutes and back muscles.
7. Bridge:
Instructions:
- Plant your feet firmly on the ground with the knees over the heels.
- Lift the hips as much as it feels comfortable and slowly lower them again.
- Perform this exercise 10–15 times (or more), rest for 30–60 seconds, and repeat up to 5 times.
- This exercise strengthens your glutes.
8. Chair dips:
Instructions:
- Hold onto the seat of a chair, with your feet about half a meter away from the chair.
- Bend your arms as you lower your hips to the ground, then straighten the arms.
- Perform this exercise 10–15 times (or more), rest for 30–60 seconds, and repeat up to 5 times.
- This exercise strengthens your triceps.
9. Chest opener:
Instructions:
- Interlace your fingers behind your back.
- Stretch your arms and open your chest forward.
- Hold this position for 20–30 seconds (or more).
- This position stretches your chest and shoulders.
10. Child’s pose:
Instructions:
- With the knees on the ground, bring your hips to your heels.
- Rest your belly on your thighs and actively stretch your arms forward.
- Breathe normally.
- Hold this position for 20–30 seconds (or more).
- This position stretches your back, shoulders, and sides of the body.
11. Seated meditation:
Instructions:
- Sit comfortably on the floor with your legs crossed (alternatively, sit on a chair).
- Make sure your back is straight.
- Close your eyes, relax your body and progressively deepen your breathing.
- Concentrate on your breath, trying not to focus on any thoughts or concerns.
- Remain in this position for 5–10 minutes or more, to relax and clear your mind. physically physically physically physically
12. Legs up the wall:
Instructions:
- Bring your hips closed (5–10 cm) to the wall and let your legs rest.
- Close your eyes, relax your body and progressively deepen your breathing.
- Concentrate on your breath, trying not to focus on any thought or concern.
- Rest in this pose for up to 5 minutes.
- This position is meant to be comfortable, relaxing and de-stressing.
Health Benefits Of Using a Home Exercise Routine:
Committing yourself to home-based workouts can help you achieve several health benefits, from stronger bones to a faster metabolism, to stress relief. Whether you are doing the workout routines to lose weight or build muscles, they provide the best solution for your health.
- The best at-home workouts for women and men share several advantages at the same time have specific benefits that help both sexes, in all lives’ stages.
- Home exercise also enables you to keep fit with or without weights. This will definitely crank up your fitness without any need of carrying the heavy metals in the name of keeping fit.
- Also, the home exercise routine provides simple exercises that do not need any advanced mental ability to master.
- Home exercise routine also provides relief stress alternative to many people whether old or young.
- Through stress relief, you will be able to control the amount of food that you take hence controlling the excessive intake of calories that may lead to both weight gain and unhealthy living.
- Most of the home exercise routine also comes with simple techniques that are cheap compared to spending hours in gyms that may cost thousands of dollars before gaining your intended fitness.
In conclusion,
if you need a weight loss or muscle building program then the best at-home workout provides the best alternative for you. This will also enable to not only maintain your health but also save several dollars you could have spent when seeking healthy maintenance solution from other alternatives.
Warning:
This guidance is intended for people in self-quarantine without any symptoms or diagnosis of acute respiratory illness. It should not replace medical guidance in case of any health condition.
Read more about Exercise health benefits
Disclaimer: “Nothing in this article makes any claim to offer cures or treatment for any disease or illness. If you are sick please consult with your doctor.”
References
Eat Healthy. Live Healthy!
Liked the article? Share the love!
