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In self-isolation? Social Distancing? Stressed? Stay active,says WHO. Here’s how.

By on March 23, 2020

The escalating number of coronavirus cases has made staying home the right decision for many.

Yet without even realizing it, a slow-down on your physical activity is giving undesirable effects on your well-being and quality of life, warns the World Health Organization (WHO).  If you have no symptoms or diagnosis of acute respiratory illness, the World Health Organization (WHO) suggests doing the following:

It should not replace medical guidance in case of any health condition.
  1. Take short active breaks during the day. Do short physical activities regularly such as dancing, playing with children, and house chores.
  2. Follow an online exercise class. Many online exercise classes on the internet are free and can be found on YouTube.  Just know your limitations and be cautious when it comes to the physical strain required by a specific exercise routine.
  3. Walk. Even in a cramped living spaces, walking around while you have a call, or standing instead of sitting down count as a physical activity. You can also go out for a walk but maintain at least a 1-meter distance from other people.
  4. Stand up. Reduce your sedentary time by standing up whenever possible. The general goal should be to not give in to sitting for long hours. Take a break every 30 minutes. When looking for things to do, prioritize activities that stimulate the brain cells such as reading, board games, and puzzles.
  5. Relax. Meditate and take long deep breaths can help you relax those tense nerves.

Here are a few examples of daily relaxation routines –

Touch one knee with the opposite elbow, alternating sides. (1-2 minutes) Rest in-between reps for 30–60 seconds. 5 Reps. Purpose: To increase your heart and breathing rates.

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 in-between reps 30–60 seconds  5 Reps  Purpose: To strengthen your belly, arms and legs.

Touch your ears with your fingertips and lift your upper body, keeping the legs on the ground. Lower the upper body again. Reps 10–15 times (or more), Rest 30–60 seconds in-between reps  5 Reps  Purpose: To strengthen your back muscles.

Place your feet at 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.  10–15 times (or more), rest for 30–60 seconds in-between reps, 5 Reps. Purpose: To strengthen your legs and glutes. 

Touch your knee with your elbow, lifting the knee to the side, alternating sides. Find your own pace.  1–2 minutes, rest for 30–60 seconds, 5 Reps. Purpose: To increase your heart and breathing rates.

Place your hands under your shoulders and knees under your hips. Lift one arm forward and the opposite leg back, alternating sides. 20–30 times (or more), rest for 30–60 seconds, 5 Reps Purpose: To strengthen your belly, glutes and back muscles.

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. 10–15 times (or more), rest for 30–60 seconds, 5 Reps. Purpose: To strengthen your glutes.

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. 10–15 times (or more), rest for 30–60 seconds, 5 Reps. Purpose: To strengthen your triceps.

Interlace your fingers behind your back. Stretch your arms and open your chest forward. Hold this position for 20–30 seconds (or more). Purpose: To stretch your chest and shoulders.

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). Purpose: To  stretch your back, shoulders and sides of the body.

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). Purpose: To stretch your back, shoulders and sides of the body.

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.

Bring your hips 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. Purpose: To give comfort, relax and de-stress.

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