Vigorous Herbs

How To Stay Physically Active During Self-quarantine – Vigorous Herbs

As new cases of COVID-19 continue to arise in the WHO European Region, many healthy people are urged to stay at home in self-quarantine. In some countries, gyms and other places where physical activity is normally practiced will remain temporarily closed. Confinement at home for prolonged periods can be particularly problematic for the practice of physical activity. Sedentary behavior and a low level 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 put citizens’ mental health at risk.

How To Stay Physically Active During Self-quarantine - Vigorous Herbs

How To Stay Physically Active During Self-quarantine – Vigorous Herbs

The WHO recommends 150 minutes of moderate-intensity physical activity or 75 minutes of vigorous-intensity physical activity per week, or a combination of the two. These recommendations can still be applied even at home, without special equipment and in a small space. Here are some tips on how to stay active and reduce sedentary behavior during home self-quarantine.

 

As new cases of COVID-19 continue to arise in the WHO European Region, many healthy people are urged to stay at home in self-quarantine. In some countries, gyms and other places where physical activity is normally practiced will remain temporarily closed. Confinement at home for prolonged periods can be particularly problematic for the practice of physical activity. Sedentary behavior and a low level 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 put citizens’ mental health at risk.

The WHO recommends 150 minutes of moderate-intensity physical activity or 75 minutes of vigorous-intensity physical activity per week, or a combination of the two. These recommendations can still be applied even at home, without special equipment and in a small space. Here are some tips on how to stay active and reduce sedentary behavior during home self-quarantine.

 

Take an online exercise class. Take advantage of the large number of physical exercise classes available online. The majority of these courses are free and can be viewed on YouTube. If you’ve never done this kind of exercise, exercise caution and be aware of your own limitations.

 

Walk. Even in tight spaces, taking a stroll or walking in place can help you stay active. When on the phone, instead of sitting still, stand or walk around your house or apartment during the call. If you decide to go out for a walk or exercise, make sure to maintain a distance of at least 1 meter from other people.

 

Standing position. Reduce your sedentary time by standing whenever possible. Ideally, aim to interrupt your time sitting or lying down every 30 minutes. Consider setting up a raised desk using a high table or stacking books or other materials to continue working while standing. During sedentary leisure, focus on cognitively stimulating activities, such as reading, board games and puzzles.

 

Relaxation. Meditation and deep breaths can help you stay calm. Several examples of relaxation techniques are available below to inspire you.

 

For optimal health, it is also important to remember to eat a healthy diet and stay hydrated. WHO recommends drinking water rather than sugary drinks. Adults should limit or avoid the consumption of alcoholic beverages. These should be strictly avoided in young people, pregnant and breastfeeding women, or for other health reasons. Be sure to eat plenty of fruits and vegetables, and limit the intake of salt, sugar, and fat. Choose whole grains over refined foods. For more information, please see the WHO Self-Quarantine Food and Nutrition Tips:

 

Some tips for self-quarantine diet and nutrition

Examples of exercises to be performed at home

To help people stay physically active at home, WHO / Europe has prepared a series of sample home exercises.

The elbow-knee

Touch one knee with the opposite elbow, alternating sides. Find your own pace. Try doing this exercise for 1 to 2 minutes, rest for 30 to 60 seconds, and repeat up to 5 times. This exercise should increase your heart rate and respiratory rate.

The board

Support your forearms firmly on the floor, elbows below shoulders. The hips should be kept at the same level as the head. Hold this position for 20-30 seconds (or longer if possible), rest for 30-60 seconds, and repeat up to 5 times. This exercise strengthens the stomach, arms and legs.

Rear extensions

 

Touch your ears with your fingertips and lift your upper body, keeping your legs on the ground. Lower your upper body again. Do this exercise 10 to 15 times (or more), rest for 30 to 60 seconds, and repeat up to 5 times. This exercise strengthens the back muscles.

The squat

Place your feet hip-distance apart, toes pointing slightly outward. Bend your knees while the position is comfortable, keeping your heels on the floor and your knees above the feet (not in front). Bend and stretch the legs. Do this exercise 10 to 15 times (or more), rest for 30 to 60 seconds, and repeat up to 5 times. This exercise strengthens the legs and glutes.

The lateral knee lift

Touch your knee with your elbow, lifting the knee to the side, alternating sides. Find your own pace. Try doing this exercise for 1 to 2 minutes, rest for 30 to 60 seconds, and repeat up to 5 times. This exercise should increase your heart rate and respiratory rate.

Superman

Place your hands under your shoulders and your knees under your hips. Raise one arm forward and the opposite leg back, alternating sides. Do this exercise 20 to 30 times (or more), rest for 30 to 60 seconds, and repeat up to 5 times. This exercise strengthens the muscles of the stomach, buttocks and back.

The bridge

Place your feet firmly on the floor, knees above the heels. Lift your hips as long as the position remains comfortable and lower them slowly again. Do this exercise 10 to 15 times (or more), rest for 30 to 60 seconds, and repeat up to 5 times. This exercise strengthens the glutes.

Exercising with a chair

Stand in the seat of a chair with your feet about half a yard from the chair. Bend your arms, lowering your hips to the floor, then straighten your arms. Do this exercise 10 to 15 times (or more), rest for 30 to 60 seconds, and repeat up to 5 times. This exercise strengthens the triceps.

The opening of the chest

Place your hands with fingers intertwined behind your back. Stretch your arms out and open your chest forward. Hold this position for 20 to 30 seconds (or more). This position allows you to stretch the chest and shoulders.

Child’s pose

With your knees on the floor, bring your hips back to your heels. Lay your stomach on your thighs and actively stretch your arms forward. Breathe normally. Hold this position for 20 to 30 seconds (or more). This position stretches the back, shoulders and sides of the body.

Meditation while sitting

Sit comfortably on the floor with your legs crossed (or sit on a chair). Make sure your back is straight. Close your eyes, relax your body and take a deep, gradual breath. Concentrate on your breathing, trying not to focus on your thoughts or concerns. Stay in this position for 5-10 minutes or more to relax and clear your mind.

The leg posture on the wall

Bring your hips (5-10 cm) closer to the wall and allow your legs to rest. Close your eyes, relax your body and take a deep, gradual breath. Concentrate on your breathing, trying not to focus on your thoughts or concerns. Rest in this position for up to 5 minutes. This position is meant to be comfortable, relaxing and stress relieving.

 

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