Staying active and fit is difficult under current situation when COVID 19 pandemic is sweeping the whole world. The self isolation rules associated with the current pandemic created lesser opportunities for physical activity with people spending the majority of their time confined to their homes. Gyms, exercise and health facilities closed down and physical activity routine of individuals are broken. However, self-isolation does not mean we have to slip into a passive sedentary lifestyle. Current situation demands more physical activity to deal with stressor, boost the immune system and reduce the chances of chronic disease in the future.
We all know that exercise is important in our daily lives, but we may not know why or what exercise can do for us. Regular physical activity improves the muscle strength and boost endurance. Exercise delivers oxygen and nutrients to the tissues and helps cardiovascular system to work more efficiently. And when heart and lung health improves, one has more energy to tackle daily chores. It’s important to remember that we have evolved from nomadic ancestors who spent all their time moving around in search of food and shelter, travelling large distances on a daily basis. Our bodies are designed and have evolved to be regularly active.
Recent research indicates that regular physical activity reduces the incidence of communicable (including viral infections such as COVID-19) and non-communicable diseases (e.g. cancer), implying that the function of our immune system which is enhanced by regular exercise bouts. Exercises have positive influence on our mental health and in such a time of heightened anxiety, this is more important than ever. Single bouts of physical activity have been shown to improve mood and regular activity has proven to reduce anxiety and depression as well as improve sleep. Exercise increases blood flow and oxygen levels in the brain and encourage release of brain chemicals (hormones) that are responsible for the production of cells in the hippocampus, the part of the brain that controls memory and learning.
World Health Organization Guidelines recommend Adults aged 18–64 should do at least 150 minutes of moderate-intensity aerobic physical activity or 75 minutes of vigorous-intensity aerobic physical activity throughout the week, or an equivalent combination of the two. This can be made up of periods of as short as 10 minutes of activity at a time and should include at least two muscle-strengthening activities, such as weights training, Pilates or yoga.
Few ways to do more exercises without many efforts
- Always take the stairs
- Walk a bit more
- Stand up more
- Carry big shopping bags
- Sit on the floor to watch TV
- Do the 10-minute squat every day
Easy workouts at Home
- The Bridge
The bridge is a body weight exercise that will help to strengthen core and hamstrings. This home workout improves posture.
- Knee Push-up
This home workout issued primarily for the core and arms.
- Squats
Squats strengthen core and balance.
- Plank
Planks are a great exercise for core strengthening.
- Crunches
Crunches are important exercise for your abs. Crunches is one of the most effective body weight exercises to strengthen your body core.
Note: Individuals with underlying systemic illness and having any preexisting medical conditions must seek expert consultation prior to doing any stressful activity.
“Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it” — Plato (427–347 BC)
Lockdown isn’t a choice for us, so why not make it a positive experience?
Do something positive for you!
