As new COVID-19 cases still emerge within the WHO European Region, many healthy individuals are being requested to remain reception in self-quarantine. In some countries, fitness centres and other locations where individuals are normally active, will remain temporarily closed. Staying reception for prolonged periods of your time can pose a big 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 lifetime of individuals. Self-quarantine also can cause additional stress and challenge the psychological state of citizens. Physical activity and relaxation techniques are often valuable tools to assist you remain calm and still protect your health during this point .
WHO recommends 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity per week, or a mixture of both. These recommendations can still be achieved even at home, with no special equipment and with limited space. The following are some recommendations on the way to stay active and reduce sedentary behaviour while reception 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 move a day . Dancing, twiddling with children, and performing domestic chores like cleaning and gardening are other means to remain active reception .
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've got no experience performing these exercises, take care and conscious of your own limitations.
Walk. Even in small spaces, walking around or walking on the spot, can assist you remain active. If you've got a call, stand or walk around your home while you speak, rather than sitting down. If you opt to travel outside to steer or exercise, make certain to take care of a minimum of a 1-meter distance from people .
Stand up. Reduce your sedentary time by standing up whenever possible. Ideally, aim to interrupt sitting and reclining time every half-hour . Consider fixing a standing desk by employing a dining 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 children , 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. For more guidance on how to eat healthily during self-quarantine, please see the Food and nutrition tips during self-quarantine, prepared by WHO/Europe.
Food and nutrition tips during self-quarantine
Examples of home-based exercises
To support individuals in staying physically active while reception , WHO/Europe has prepared a group of samples 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 five 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 five 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 therefore 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, together with your feet about half a meter faraway 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.
Chest opener
Interlace your fingers behind your back. Stretch your arms and open your chest forward. Hold this position for 20–30 seconds (or more). This position stretches your chest and shoulders.
Child’s pose
With the knees on the ground, bring your hips to your heels. Rest your belly on your thighs and actively stretch your arms forward. Breathe normally. Hold this position for 20–30 seconds (or more). This position stretches your back, shoulders and sides of the body.
Seated meditation
Sit comfortably on the floor with your legs crossed (alternatively, sit on a chair). Make sure your back is straight. Close your eyes, relax your body and progressively deepen your breathing. Concentrate on your breath, trying not to focus on any thoughts or concerns. Remain in this position for 5–10 minutes or more, to relax and clear your mind.
Legs up the wall
Bring your hips close (5–10 cm) to the wall and let your legs rest. Close your eyes, relax your body and progressively deepen your breathing. Concentrate on your breath, trying not to focus on any thought or concern. Rest in this pose for up to 5 minutes. This position is meant to be comfortable, relaxing and de-stressing.
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