Staying Fit During Lock down
In these days of lock-down with almost all fitness center’s shut, staying at home for prolonged periods of time can pose a significant challenge for remaining physically active. Sedentary behavior and low levels of physical activity can have negative effects on our physical/mental health, well-being and quality of life.
This has caused many of us to become couch potatoes, curling up on the sofa with bag of crisps & a soda – ready to binge watch TV shows to pass time.
Physical activity and relaxation techniques can be valuable tools to help us remain calm and continue protect our health during this time.
WHO recommends 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity per week, or a combination of both. These recommendations can still be achieved even at home, with no special equipment and with limited space.
The following are some tips on how to stay active and reduce sedentary behavior while at home during lock-down:
- Take short active breaks during the day – Short bouts of physical activity add up to the weekly recommendations. Dancing, playing with children, and performing domestic chores such as cleaning and gardening are some means to stay active at home.
- Walk – Even in small spaces, walking around or walking on the spot, can help you remain active. If you have a call, stand or walk around your home while you speak, instead of sitting down. If you decide to go outside to walk or exercise, be sure to maintain at least a 1-meter distance from other people.
- Stand up – Reduce your sedentary time by standing up whenever possible. Ideally, aim to interrupt sitting and reclining time every 30 minutes. During sedentary leisure time prioritize cognitively stimulating activities, such as reading, board games, and puzzles.
- Relax – Meditation and deep breaths can help you remain calm. Perform regular breathing exercises to keep your mental health good.
- Stretch your body – Spending a minimum of 15-20 minutes a day for stretching your body can reduce fatigue, relax your muscles, increases flexibility & promotes well-being.
- Exercise! – Few fun time exercise tips!
- Get up and do some squats during the ads while watching TV
- Do heel raises when you’re washing dishes
- Do side lunges when you’re throwing clothes in the dryer
- Knock out some push-ups when you’re waiting for a pot of water to boil
- Turn on some music and boogie with your partner or children for some good cardio
- Bring in back your jumping ropes, hula hoops, resistance bands
Every little bit of movement counts. So when we’re confined to our home, move, move, move.
For further information, reach out to us at – Pooja Physiotherapy & Health Care Center Blk 77 Indus road #01-521S’160077. Call now @6384 5452 or Whatsapp @8322 3371 or Drop an email at info@physiopooja.com.sg
