Staying at home for a prolonged period makes it challenging to remain physically active.1 Fitness centers are also temporarily closed in most places due to the fear of viral transmission. As a result, we are spending most of our time sitting and lying down with little to no exercise. This sedentary behavior can have negative effects on our health, well-being and quality of life.1 Exercise is beneficial to prevent disease, maintain psychological well-being and boost immunity which is crucial during the pandemic.2
Here are some tips to reduce sedentary behavior at home:
- Walk around the house or on the spot to remain active1
- Interrupt sitting and reclining time every 30 minutes by standing up1
- Practice meditation and deep breaths to remain calm.1
- Follow an online exercise class1
You can also stay physically active with home-based exercises which can be practised at home with no special equipment and with limited space.
1. Knee to elbow
Touch one knee with the opposite elbow, alternating sides1
2. Plank
Support your forearms firmly on the ground, with the elbows under the shoulders1
3. Back extension
Touch your ears with your fingertips and lift your upper body, keeping the legs on the ground1
4. Side knee lifts
Touch your knee with your elbow, lifting the knee to the side, alternating sides1
5. Chest opener
Interlace your fingers behind your back. Stretch your arms and open your chest forward1
6. Legs up the wall
Bring your hips close (5–10 cm) to the wall and let your legs rest1
Alternating cardio (Jumping ropes, stair climbing or step-ups) and strength exercises (push-ups, sit-ups, lunges, squats) in short bursts of 30 seconds for up to 3 minutes is also a great way to work out and reduce stress.3
Incorporate regular exercise in your daily schedule to stay healthy and active during the pandemic.
If symptoms persist, consult your doctor.
References
1. World Health Organization. Stay physically active during self-quarantine. Available at: http://www.euro.who.int/en/health-topics/health-emergencies/coronavirus-covid-19/novel-coronavirus-2019-ncov-technical-guidance/stay-physically-active-during-self-quarantine.
2. Rodríguez MÁ, Crespo I, Olmedillas H. Exercising in times of COVID-19: what do experts recommend doing within four walls? [published correction appears in Rev Esp Cardiol (Engl Ed). 2021 Apr;74(4):366]. Rev Esp Cardiol (Engl Ed). 2020;73(7):527-529. doi:10.1016/j.rec.2020.04.001
3. American Heart Association. Create a Circuit Home Workout Infographic. Available at: https://www.heart.org/en/healthy-living/fitness/getting-active/create-acircuit-home-workout.
