As new COVID-19 cases continue to emerge in the World, many healthy individuals are being requested to stay at home
in self-quarantine. In some countries, fitness centres and other locations
where individuals are normally active will remain temporarily closed. Staying
at home for prolonged periods of time can pose a significant challenge for
remaining physically active. Sedentary behaviour and low levels of physical
activity can have negative effects on the health, well-being and quality of
life of individuals. Self-quarantine can also cause additional stress and
challenge the mental health of citizens. Physical activity and relaxation
techniques can be valuable tools to help you remain calm and continue to
protect your health during this time.
WHO recommends 150 minutes of moderate-intensity or
75 minutes of vigorous-intensity physical activity per week, or a combination
of both. These recommendations can still be achieved even at home, with no
special equipment and with limited space. 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.
Relax. Meditation
and deep breaths can help you remain calm. A few examples of relaxation
techniques are available below for inspiration.
For optimal health, it is also important to
remember to eat healthily and stay hydrated. 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 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. For more guidance on how to eat healthily during self-quarantine,
please see the Food and nutrition tips during self-quarantine, prepared by
WHO
