With new cases of COVID-19 continuing to occur in the WHO European Region, many healthy people are asked to stay in their quarantined homes. In some countries, fitness centers and other places where people are usually active are temporarily closed. Staying at home for a long time can be challenging to remain physically active. A lack of exercise and low physical activity can harm people’s health, well-being, and quality of life. Self-quarantine can also create additional stress and affect the mental health of citizens. Physically Active and relaxation techniques can be valuable tools to keep calm during this time and to protect your health.
The WHO recommends vigorous Physically Active exercise per week, or a combination of both. These recommendations can also accomplished at home without special equipment and with limited space. Here are some tips on to stay active in home self-quarantine and reduce lack of exercise:
Take short active breaks during the day. Short physical activities complement the weekly recommendations. You can use the exercises suggested below to get inspiration every day. Dancing, playing with children, and doing household chores like cleaning and gardening are other options to stay active at home.
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Follow an Online Practice Course
Take advantage of the wealth of online practice courses. Many of them are free and can found on YouTube. If you are inexperienced with these exercises, be careful, and consider your own limitations. You can even try reading stories at the site doe.
Let’s go
Even in small spaces, walking or walking on-site can help you stay active. When you have a call, stop, or walk around your house instead of sitting down while talking. If you want to go for a walk or exercise, make sure you are at least 1 meter away from other people.
Get up
Reduce your sedentary time by getting up whenever possible. Ideally, try to interrupt your sitting and lying time every 30 minutes. Set a standing desk using a high table or stacking a stack of books or other materials to continue working while standing. During sedentary free time, you should prioritize cognitively stimulating activities like reading, board games, and puzzles.
Relax
Reflection and deep breathing can help you stay calm. Here are some examples of relaxation techniques that can inspire you.
For optimal health, it is also essential to eat healthily and stay hydrated—the WHO recommends drinking water instead of sugary drinks. Limit or avoid adult alcoholic beverages and strictly avoid them in young people, pregnant and lactating women, or for other health reasons. Make sure you eat l fruits and vegetables and limit your intake of salt, sugar, and fat. I prefer whole grains to refined foods. For more guidance on healthy eating during self-quarantine, see the WHO / Europe Food and Nutrition Tips During Self-quarantine.
Food and Nutrition Tips during Self-Quarantine
Examples of exercises at home
To help people stay physically active at home, WHO/Europe has prepared a series of examples of exercises at home.
Knees to Elbows
Alternately touch one knee with the opposite elbow. Find your own rhythm. Try to do it for 1-2 minutes, rest for 30-60 seconds, and repeat up to 5 times. This exercise should increase your heart and respiratory rate.
Plank
Place your forearms firmly on the floor with your elbows under your shoulders. Keep your hips at the head level. Hold for 20 to 35 seconds (or longer if possible), let it rest for 30 to 60 seconds, and repeat up to five times. This exercise strengthens your stomach, arms, and legs.
Back Extensions
Touch your ears with your fingertips, lift your torso, and keep your legs on the floor. Lower your torso again. Do this exercise 10 to 20 times (or more), rest 30 to 60 seconds, and repeat up to 5 times. This exercise strengthens the back muscles.
Squats
Place your feet on your hip, with toes pointing slightly outward and keeping your heels on the floor and your knees above (not in front of) your feet. Bend and stretch your legs. Do this exercise 10-15 times (or more), rest for 30-60 seconds, and repeat up to 5 times. This exercise strengthens your legs and gluts.
Lateral Knee Rises
Touch your knee with your elbow and alternately lift your knee to the side. Find your own rhythm. Try this for 1-2 minutes, rest for 30-60 seconds, and repeat up to 5 times. This exercise should increase your heart and respiratory rate.
Superhuman
Place your hands below your shoulders and your knees below your hips. Raise one arm forward and the other leg back and alternate sides. Do this exercise 20 to 30 times (or more), rest 30 to 60 seconds, and repeat up to 5 times. This exercise strengthens the stomach, buttocks, and back muscles.
Bridge
Place your feet firmly on the floor with your knees on your heels. Raise your hips until you feel comfortable and slowly lower them again. Do this exercise 10-15 times (or more), rest for 30-60 seconds, and repeat up to 5 times. This exercise strengthens your gluts.
Chair
Hold on to a chair with your feet about half a meter, Bend your arms as you lower your hips to the floor, then stretch your arms. Do this exercise 10 to 20 times (or more), rest 30 to 60 seconds, and repeat up to 5 times. This exercise strengthens your triceps.
