Self-isolation during the ongoing COVID-19 coronavirus pandemic has created a host of complications for many people. One issue that has arisen is a lack of ability to stay physically active on a daily basis. Now that gyms and fitness centers across the country have shut down, a lot of fitness routines have halted.
However, staying active can have important positive effects on your overall health and well-being. The World Health Organization (WHO) recommends 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity per week for adults — or a combination of both.
Here are five ways to meet that recommendation during your coronavirus self-quarantine.
The importance of stretching is always overlooked, especially during a time like this. If you are spending long periods of time sitting, laying or reclining, your muscles will be even more prone to tightening up. Spending 15-20 minutes a day performing basic stretches is a great way to stimulate your muscles and get your body to feel more loose. Starting off your day with a stretching session can wake your muscles up and start your day on a positive note.
Do body weight workouts
Simple body weight exercises like push-ups, planks, lunges and squats are a great way to incorporate muscle groups all over your body. And, none of them require any workout equipment at all.
Take an online exercise program
There are thousands of free exercise programs that you can access online with just a simple YouTube or Google search. You can find programs for people of all experience levels and interests. In addition to the pre-existing free classes, fitness giants like Nike and Peloton have waived monthly fees for their premium products.
If you are sitting or standing in one place for long periods, WHO suggests taking a break every 30 minutes. By interrupting this sedentary activity, you will restore blood flow to the rest of your body and clear your mind, which is conducive to productivity when you get back to work.
The simplest exercise of all is one that is often forgotten. Whether you are walking around your home, on a treadmill or outside in your backyard, it is a simple way to stay active while also still getting other things done.