Due to the Covid-19 pandemic, there are considerable changes in our routine, negatively affecting our capacity to do healthy activities such as exercise and sports. However, for this very reason, we must be more active and live a healthier lifestyle even more.
The Centre for Disease Control and Prevention released guidelines to prevent the spread of COVID-19 that we should follow while staying active and healthy.[1] Doing so will help curb the spread of the virus, boost our immune system, and reap the benefits of exercise and physical activities.
Physiotherapists encourage people to maintain a healthy lifestyle and stay active by moving around their homes while following minimal safety protocols such as social distancing. Physiotherapists are health and movement experts that advocate health and wellness through movements and exercises.
Strategies to keep moving while at home
Do these exercises based on your activity level. Start slow and small. If you are new to exercising, do mild intensity exercise for just a few minutes. If you have a medical condition, it is best to have a clearance from your doctor or a physiotherapist before starting an exercise routine.
1. Move
Achieving the recommended amount of physical activity based on age and activity level is vital to staying healthy and fit. Although health protocols can limit mobility during these times, we must find opportunities to stay active.
Thirty minutes of physical activity each day that increases your heart rate and challenges your endurance is a good start. You can split it into three 10-minute segments to fit your schedule.
There are a lot of fun physical activities you can try while at home or practising social distancing. You can even do physical activities while taking a few flights of stairs to exercise your leg muscles and increase your heart rate.
Here are some of the activities you can do:
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Brisk Walk
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Run / Jog
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Ride a bicycle
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Dance exercise activities
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Aerobic exercise while watching video tutorials
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Yoga
2. Maintain your strength
Living a sedentary lifestyle or being inactive can result in loss of muscle strength. Building and keeping your muscles strong and healthy is crucial because they stabilise your body and allow you to perform your daily activities.
Physiotherapists created a simple and easy-to-follow home strengthening exercises routine you could do to help keep your muscles strong.
As you get better at these exercises, your body becomes stronger and healthier. There are more ways you could exercise at home. You can follow videos on streaming applications and mobile fitness apps to guide your exercises at home. Just ensure that you are doing the exercises appropriate for your fitness level.
3. Stretch Daily
Stretching is also a vital part of your physical fitness. It helps your muscles and tendons become flexible and avoid injuries. In addition, having a flexible body allows you to perform movements in a normal range of motion. You can try incorporating this home stretching routine into your schedule.
These tips will help you stay healthy and prepare your body to return to your favourite activities when the pandemic ends. While we all do our share to prevent the spread of COVID-19, we should still strive to stay active and healthy as much as possible.
