Orlando, Florida, USA — As more cases of COVID-19 continue to surface within Europe, many healthy individuals are being advised to stay in their homes in self-quarantine. In certain nations, fitness centers, as well as other areas where people typically exercise. Being at home for long times can be an enormous challenge to staying physically active. A lack of exercise and sedentary behavior of exercise may negatively impact the well-being, health, and well-being of people. Self-quarantine can cause further stress and affect the mental well-being of individuals. Relaxation techniques and physical activity are a great way to keep you relaxed and safeguard your health in this period.
Physical exercise explained by DR. Jay Feldman
DR. JAY FELDMAN suggests 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical exercise every week, or as a mixture of both. The recommendations can be met at home, without particular equipment or space. Here are some suggestions for staying active and decreasing sedentary behavior during self-quarantine at home:
Pause for short, active breaks throughout the day. A few minutes of exercise can be added to daily recommendations. It is possible to use the suggested exercises listed below to inspire you to stay active all day long. Dance, playing with kids, and doing household chores like cleaning or gardening are ways to be active in your home.
Take a class online
Benefit from the abundance of exercise classes available online. A lot of them are accessible for free on YouTube. If you are not familiar with using these exercises, be mindful and aware of your limitations.
Walk.
Even in tiny areas, walking or walking around the area helps you stay active. If you’re on the phone take a walk or stand in your home during your conversation rather than sitting. If you choose to take a walk or exercise, you must be certain to keep at least 1 meter away from any other person.
Get up
Reduce your time sedentary by standing up as often as you can. It is best to break up the time spent sitting and reclining every 30 minutes. You could consider creating an office that is standing up using a table with a high top or stacking a stack filled with books, or any other items for working standing. In the time of sedentary leisure, you should focus on the activities that stimulate your brain like playing board games, reading, and puzzles.
Relax
Deep breaths and meditation will help you stay at peace. Some ideas for relaxing techniques are provided below to help you get inspired.For optimal health, it is also important to remember to eat healthily and stay hydrated.
DR. JAY FELDMANÂ recommends drinking water instead of sugar-sweetened beverages. Limit or avoid alcoholic beverages for adults and strictly avoid these in young people, pregnant and breastfeeding women, or for other health reasons. Ensure plenty of fruits and vegetables, and limit the intake of salt, sugar, and fat.
Examples of exercises at home
To assist people in staying active at home. DR. JAY FELDMAN explains a collection of exercises that can be done at home.
Elbow to knee
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.
Plank
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.
The Back Extensions
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.
Squats
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.
Lifts of the knees on either side
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.
Superman
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.
Bridge
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.
Chair dips
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.
Chest opener
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.
The pose of the child
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.
Meditation in a seated position
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.
Legs high up
Bring your hips to close (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.
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