Just because you have to stay indoors doesn’t mean you have an excuse to stop being physically active. The World Health Organization (WHO) has shared some tips for adults to stay active while in home quarantine, which you can follow even with limited space and no exercise equipment.
On its Instagram page, the WHO explains that while kids should be physically active for at least one hour every day, adults need to do physical activity for at least 30 minutes each day.
Staying active is good for your physical health as this helps “maintain your heart health, muscle strength and flexibility,” says the WHO. It adds, “More physical activities you do can improve your sleep which is also important for good health.”
5 tips to stay active during the quarantine, according to the WHO
Take short active breaks
The WHO explains that even quick active breaks can help you attain the weekly recommendations for physical activity. During these breaks, you can try activities like playing with your kids, dancing, muscle strength and balance training, and even active video games.
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Follow an online workout
The Internet is a treasure trove of workout videos you can easily follow, even if you’re a beginner. Just remember to be cautious and aware of your limitations when considering which exercise classes to follow.
The WHO has also shared examples of simple exercises you can try at home without the need for a lot of space and equipment. These exercises include:
- Planking (hold for 20 to 30 seconds, five repetitions with 30- to 60-second rest)
- Squats (repeat 10 to 15 times, five repetitions with 30- to 60-second rest)
- Chair dips (repeat 10 to 15 times, five repetitions with 30- to 60-second rest)
- Side knee lifts (do for one to two minutes, five repetitions with 30- to 60-second rest)
- Knee to elbow (do for one to two minutes, five repetitions with 30- to 60-second rest)
Walk
Walking is one simple way to stay active, and you can do it by walking around your home or even in just one spot. If you decide to talk a walk around your home, remember to maintain a one-meter distance from other people.
Stand up
Standing up is another simple way to reduce your sedentary time. The WHO recommends interrupting sitting and/or reclining time every 30 minutes. If you’re currently working from home, one way you can do this is to use a high table so you can work while standing.
Relax
After exercising, remember to take the time to breathe and meditate. “Meditation and deep breaths can help you remain calm,” the WHO explains, and this is more important in these trying times.
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