As new COVID-19 cases keep emerging across the globe, many healthy individuals are being asked to stay at home in self-quarantine, post travel return or just for the sake of their health safety. In India, gyms, weight loss centers, yoga classes and other places where people are usually active, would remain momentarily closed. Staying at home for long periods of time can pose a major challenge for being physically active. Sedentary lifestyle behavior and low levels of physical activity can definitely have undesirable effects on the health, weight management and quality of life of individuals. Self-quarantine can also lead to added stress and challenge the mental health of individuals. Physical activity and relaxation techniques can be great tools to help you stay calm and continue to maintain your fitness during this time.
As recommended by WHO, you need to do at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity every week, or a blend of both. These recommendations can still be achieved even at home, with no gym equipment and with restricted space.
The following are some tips on how to keep yourself active and limit sedentary behavior while at home in self-quarantine.
- Take short active breaks during the day.
Short sessions of physical activities add up to the weekly recommendations. You can do basic activities such as performing your domestic chores, dancing around the room, playing with children, self-cleaning the rooms and gardening. These are the best means to stay active at home.
- Follow an online exercise class.
Make the most of the wealth of online exercise classes and fitness tutorials. Many of these are even free and can be watched on YouTube. If you have no experience in doing these exercises, it advisable to be cautious and mindful of your own limitations.
- Walk.
Even in limited spaces, walking around or walking on the spot, can really help you remain active. If you get a call, simply stand or walk around your home while you talk, instead of lazily sitting down. If you make your mind to go outside to walk or exercise, ensure to maintain at least a 1-meter distance from other individuals.
- Stand up.
Lessen your sedentary time by standing up every time possible. Preferably, make it your goal to interrupt sitting and reclining time in every half an hour. Consider fixing up a standing desk by making use of a high table or piling a pile of books or other materials, to stay working while standing. During inactive leisure time, prioritize cognitively thought-provoking activities that includes reading, board games, and puzzles.
- Relax.
Meditation and deep breathing exercises can help you remain calm.
- Healthy Diet
For ideal health, it is also significant to remember to eat smartly and stay hydrated. Try to drink more water instead of sugar-sweetened beverages and flush out toxins. Limit or say no to alcoholic beverages for adults and strictly avoid these in young people, as well as pregnant and breastfeeding women, or for some other health concerns. Ensure ample of fruits and vegetables, and restrict the intake of salt, sugar and fatty foods. Opt whole grains instead of refined foods.