Stay active, even when confined indoors |08 January 2021

Once again, local fitness fanatics have to find new ways to work out, following the re-closure of gyms due to coronavirus (Covid-19) containment efforts, following the announcement made by President Wavel Ramkalawan.

The closures of gyms, along with the temporary stoppage of all sporting activities, are part of the measures aimed at curbing the propagation of the Covid-19 infection, following confirmation of the first community transmission cases.

Physical activities being one of the crucial elements of one’s life and health, it is therefore important for people of all ages and abilities to be as active as possible, despite being restricted in their movements.

Even a short break from sitting, by doing 3-5 minutes of physical movement, such as walking or stretching, will help ease muscle strain, relieve mental tension and improve blood circulation and muscle activity.

Since physical activity contributes to both our physical and mental health and many people are currently confined to their homes because of the pandemic, the World Health Organisation (WHO) – Europe – has developed a guide to help people integrate simple, safe ways to stay physically active in limited space.

The guide also takes account of some of the physical challenges of working from home, offering tips on how to integrate movement into daily routines.

“It is possible to keep active, even when you are confined indoors. Now, as more of us are living and working or studying in the same space, it is even more important to take active breaks to move, stretch and make the time to focus on our mental well-being. The exercises we have shared in this guide are easy to do and require no special equipment. They offer a basic, safe starting point for making sure we all keep moving while staying at home,” said Lea Nash Castro, Nutrition and Physical Activity Officer at the WHO – Europe.

The WHO recommends 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity per week for adults, or a combination of both.

The guidance is intended for people in self-quarantine without any symptoms or diagnosis of acute respiratory illness.

It should however not replace medical guidance in case of any health condition.

The following are some tips on how to stay active and reduce sedentary behaviour while at home in self-quarantine.

Take short active breaks during the day – Short bouts of physical activity add up to the weekly recommendations. You may use the suggested exercises below as inspiration to be active every day. Dancing, playing with children, and performing domestic chores such as cleaning and gardening are other means to stay active at home.

Follow an online exercise class – Take advantage of the wealth of online exercise classes. Many of these are free and can be found on YouTube. If you have no experience performing these exercises, be cautious and aware of your own limitations.

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.

Consider setting up a standing desk by using a high table or stacking a pile of books or other materials, to continue working while standing.

During sedentary leisure time prioritize cognitively stimulating activities, such as reading, board games, and puzzles.

For optimal health, it is also important to remember to eat healthily and stay hydrated.

The WHO recommends drinking water instead of sugar-sweetened beverages.

Limit or avoid alcoholic beverages for adults and strictly avoid these in young people, and pregnant and breastfeeding women, or for other health reasons.

Ensure plenty of fruits and vegetables, and limit the intake of salt, sugar and fat. Prefer whole grains rather than refined foods.

Examples of home-based exercises

Knee to elbow –Touch one knee with the opposite elbow, alternating sides. Find your own pace. Try to perform this for 1–2 minutes, rest for 30–60 seconds, and repeat up to 5 times.

This exercise should increase your heart and breathing rates.

Plank – Support your forearms firmly on the ground, with the elbows under the shoulders. Keep the hips at the level of the head. Hold for 20-30 seconds (or more, if possible), rest for 30–60 seconds, and repeat up to 5 times.

This exercise strengthens your belly, arms and legs.

Back Extensions – Touch your ears with your fingertips and lift your upper body, keeping the legs on the ground. Lower the upper body again. Perform this exercise 10-15 times (or more), rest for 30-60 seconds, and repeat up to 5 times. This exercise strengthens your back muscles.

Squats – Place your feet at hip distance with the toes pointing slightly outwards. Bend the knees as much as feels comfortable, keeping the heels on the ground and the knees over (not in front of) the feet. Bend and stretch the legs. Perform this exercise 10-15 times (or more), rest for 30-60 seconds, and repeat up to 5 times. This exercise strengthens your legs and glutes.

Side knee lifts – Touch your knee with your elbow, lifting the knee to the side, alternating sides. Find your own pace. Try to perform this for 1-2 minutes, rest for 30-60 seconds, and repeat up to 5 times. This exercise should increase your heart and breathing rates.

Superman – Place your hands under your shoulders and knees under your hips. Lift one arm forward and the opposite leg back, alternating sides. Perform this exercise 20-30 times (or more), rest for 30-60 seconds, and repeat up to 5 times. This exercise strengthens your belly, glutes and back muscles.

Bridge – Plant your feet firmly on the ground with the knees over the heels.

Lift the hips as much as it feels comfortable and slowly lower them again. Perform this exercise 10-15 times (or more), rest for 30-60 seconds, and repeat up to 5 times. This exercise strengthens your glutes.

Chair dips – Hold onto the seat of a chair, with your feet about half a meter away from the chair. Bend your arms as you lower your hips to the ground, then straighten the arms. Perform this exercise 10-15 times (or more), rest for 30-60 seconds, and repeat up to 5 times. This exercise strengthens your triceps.

Compiled by Roland Duval