As more and more coronavirus cases continue to emerge around the world, most healthy individuals are being requested to keep staying at home in quarantine. Many countries are in lockdown including the 1.3 billion population of India.
Staying at home for prolonged periods of time can lead to you developing some lazy habits. Sedentary behaviour and low physical activity does not bode well for the health, well-being and quality of people. Self-quarantine also causes additional challenges and stresses the mental health of citizens. Being physically active and relaxing can be valuable tools in helping you remain calm and continuing to protect your health during this time.
It is recommended to do 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity every week, or just a combination of both. You can do this even at home, without any special equipment and in limited space.
Below mentioned are some tips on staying active and reducing the sedentary behaviour while at home in self-quarantine:
Take small breaks of activity throughout the day. Short bouts of activity will be enough to meet the weekly quota. Simple activities like dancing, playing with children, and performing domestic chores such as cleaning and gardening are some other methods of staying active at home.
Try online exercise classes. There is a wealth of online exercise classes. Take advantage of them. There are many free ones on YouTube. If you don’t have any experience in performing these exercises, then listen to your body and do only those that you are capable of.
Walk. Walking around in your home can help you remain active. If you’re talking to someone on the phone, stand or walk around your home while speaking, instead of sitting down.
Stand up. Stand up whenever possible. Take a break from sitting and reclining after every 30 minutes. You can even set up a standing desk by using a high table or stacking a pile of books or other materials, and work while standing.
During leisure time do cognitively stimulating activities, like reading, board games, and puzzles. Relax. Use meditation and deep breaths to remain calm.
For optimal health, it is also important to have a healthy diet and stay hydrated. Drink water instead of sugar-sweetened beverages. Avoid alcoholic beverages entirely. Eat plenty of fruits and vegetables, and limit the amount of salt, sugar and fat you intake. Eat whole grains instead of refined foods.
Stay healthy, stay happy 🙂