There is a good reason to make a point of staying active during the COVID-19 quarantine. For one thing, exercise helps your immune system stay healthy which is very important in this pandemic. Surely, we miss the life before the COVID-19 pandemic era where we are all free to do any outdoor activities, especially playing sports with friends. As of now, we just hope that most of our country’s population get vaccinated, to achieve herd immunity in combating this pandemic. Will the COVID-19 vaccine return our life back to normal? If you have any questions regarding COVID-19 vaccine, you may visit DoctorOnCall’s COVID-19 vaccine information page.
Although staying at home for prolonged periods of time can give a big challenge to stay active, do not let it stop you from being physically active. There are ways to stay active and to help you remain calm while continuing to protect your health during the COVID-19 quarantine. The World Health Organisation (WHO) suggested either 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity per week, or you can combine both. These recommendations can still be achieved even when you are at home, with limited space and no special equipment. The ways to stay active are as follows:
1. You can take short active breaks during the day.
You may use some interesting exercises as inspiration to be active every day, such as dancing, playing active games with your children or family, as well as performing domestic chores like cleaning or gardening. Besides, having a virtual dance party with friends over video chat is also an interesting way to stay at home during COVID-19 quarantine.
2. You may follow an online exercise class, yoga or zumba.
Many of the classes are free on the internet, so make sure you grab the chance. However, you are advised to do the exercises in consideration. If you have no experience performing these exercises before, be aware of your own limitations and be cautious.
3. Instead of just sitting on the sofa while watching television or playing games, you may walk around your house.
Avoid sedentary behaviour which will only bring negative effects on your quality of life, health, and well-being. Walking around or walking on the spot, even in a small place, will help you remain physically active. If you decide to go outside to take a walk or exercise, be sure to always practice physical distance and maintain at least a 1 meter distance from other people.
4. Reduce your sedentary time by standing up whenever you are able.
Generally, aim to avoid sitting every 30 minutes. You are suggested to set up a standing desk by using a high table to continue working while standing. During leisure time, you may prioritize cognitively stimulating activities, such as reading books or puzzles.
5. As self-quarantine can cause emotional stress and affect mental health, you may need to practice relaxation techniques.
Taking deep breaths, as well as meditating can help you to remain calm.
# Rules for you to remember:
- Do not exercise if you have symptoms such as difficulty breathing, cough, headache, or fever.
- If you do not regularly exercise before, please start slowly with very low intensity. For example, walking for 5 to 10 minutes and finally up to 30 minutes. It is better for you to be active in short periods more frequently than to try for long periods vigorously, especially when you are not used to it.
You may start gradually if you have been inactive for a long time or if you are trying new activities. The most important thing is progress and consistency. For optimal health, do not forget to always eat healthily and stay hydrated. Drinking water is preferable instead of sugar-sweetened beverages. You are advised to limit or avoid alcoholic beverages. Ensure you get plenty of fruits and vegetables everyday, and limit the intake of sugar, salt and fat.
