As new COVID-19 cases continue to emerge in the WHO European Region, several healthy individuals are being requested to stay at the house in self-quarantine. In a few countries, fitness centers and other locations where individuals are generally active will remain temporarily closed. Staying at home for prolonged periods can pose an important challenge for remaining physically active. Sedentary behavior and lower levels of physical activity can have negative impacts on the health, well-being, and quality of life of individuals. Self-quarantine can cause more stress and challenge the mental health of citizens. Relaxation techniques and physical activity can be valuable tools to aid you to remain calm and continue to protect your health during this time. Gyms and exercise studios can have closed their doors, but they’re yet plenty of ways to get your s stretch and sweat on at house with free YouTube channels, social media live streams, and free on-demand classes from few of the hottest names in boutique fitness.
What Do You Prefer?
A workout that places you in a great headspace? On the whole, the family can enjoy it? Or a different workout each day? Here’re 10 approaches to fitness, all to aid you to stay motivated, active, and sane while you make the transition to working out at the house.
Follow an Online Exercise Class
Take benefits of the wealth of online exercise classes. Several of these are free and may be found on YouTube. If you’ve no experience performing these exercises, be aware and cautious of your limitations.
What is the right amount of exercise during the coronavirus crisis?
The standard exercise recommendations are easy. Adults will be getting a minimum of 150 mints of moderate physical activity every week (such as brisk walking), and do muscle-strengthening activities 2 days per week, according to the Centers for Disease Control and Prevention. You can mix the moderate physical activity with more vigorous exercise such as running. You can logically assume that extra exercise is great because you’ve more time on your hands, but that isn’t the case. Advantages top out at about 300 mins/week. Any amount of exercise is better than none. Research shows that even a 5-mint walk or run is helping improve your cardiovascular system and that you may do a total body strength program in 7 mints.
Even in little spaces, walking around and walking on the spot, can aid you to remain active. If you have a call, stand, or walk around your house while you speak, rather than sitting down. If you decide to go outside to walk or exercise, ensure to maintain a minimum a one-meter distance from other people.
Decrease your sedentary time by standing up whenever possible. Perfectly, the goal to interrupt reclining and sitting time every 30 mints. Consider setting up a standing desk by utilizing 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 like puzzles, reading, and board games.
Meditation and deep breaths can aid you to remain calm. Some instances of relaxation techniques are available below for inspiration. For optimal health, it’s essential to remember to eat healthily and stay hydrated. WHO recommends drinking water rather than sugar-sweetened beverages? Limit or avoid alcoholic beverages for adults and strictly avoid these in young people, and breastfeeding and pregnant women, or for other health reasons. Be sure plenty of vegetables & fruits, and limit the intake of fat, salt, and sugar. Prefer whole grains instead of refined foods. For further guidance on how to eat healthily during self-quarantine, please see the Food and nutrition tips during self-quarantine, prepared by WHO/Europe.
Knee to Elbow
Touch one knee with the opposite elbow, alternating sides. Find your own pace. Try to perform this for 1 to 2 mints, rest for 30 to 60 sec, and repeat up to five times. This exercise will raise your heart and breathing rates.
Support your forearms firmly on the ground, with the elbows under the shoulders. Place the hips at the level of the head. Hold for 20 to 30 sec (or more, if possible), rest for 30 to 60 sec, and repeat up to five times. This exercise strengthens your legs, belly, and arms.
Touch your ears with your fingertips and lift your upper body, keeping the legs on the ground. Low the upper body again. Perform this exercise 10 to 15 times, rest for 30 to 60 sec, and repeat up to five times. This exercise strengthens your back muscles.
Put your feet at a hip distance with the toes pointing slightly outwards. Bend the knees as much as feels relaxed, keeping the heels on the ground and the knees over the feet. Bend and stretch the legs. Perform this exercise 10 to 15 times, rest for 30 to 60 sec, and repeat up to five times. This exercise strengthens your glutes & legs.
Side Knee Lifts
Touch your knee with your elbow, lifting the knee to the side, alternating sides. Discover your own pace. Try to perform this for 1 to 2 mints, rest for 30 to 60 sec, and repeat up to five times. This exercise will increase your heart and breathing rates.
Put your hands under your knees and shoulders under your hips. Lift one arm forward and the opposite leg back, alternating sides. Perform this exercise 20 to 30 times, rest for 30 to 60 sec, and repeat up to five times. This exercise strengthens your belly, glutes, and back muscles.
Plant your feet firmly on the ground with the knees over the heels. Lift the hips as much as it feels relaxed and slowly lows them again. Perform this exercise 10 to 15 times, rest for 30 to 60 sec, and repeat up to five times. This exercise strengthens your glutes.
Hold onto the seat of a chair, with your feet about 1/2 meter away from the chair. Bend your arms as you low your hips to the ground, then straighten the arms. Perform this exercise 10 to 15 times, rest for 30-60 sec, and repeat up to five times. This exercise strengthens your triceps.
Interlace your fingers behind your back. Open your chest forward and Stretch your arms. Hold this position for 20 to 30 sec. This position stretches your shoulders & chest.
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 to 30 sec. This position stretches your shoulders, back, and sides of the body.
Sit comfortably on the floor with your legs crossed (alternatively, sit on a chair). Be sure your back is straight. Close your eyes, relax your body, and deepen your breathing. Focus on your breath, trying not to concentrate on any ideas or concerns. Remain in this position for 5 to 10 mints or more, to relax and clear your mind.
Legs up the wall
Bring your hips to close (5 to 10 cm) to the wall and allow your legs rest. Relax your body, and close your eyes progressively deepen your breathing. Focus on your breath, trying not to concentrate on any idea or concern. Rest in this pose for up to five mints. This position is meant to be de-stressing, comfortable, and relaxing.