Exercises During Self-Isolation

Is the lockdown driving you crazy? Are you wondering how you can make productive use of your free time during self-isolation? Here are some tips on how you can keep fit during these trying times.

Today people across the world are spending more time indoors than ever due to the restrictions put in place to contain the spread of COVID – 19. This is something most of us are not used to and are undoubtedly struggling to cope with the sudden change in our daily routine. Self-isolation is definitely for our good and the benefit of society at large. However, it is also essential to keep yourself engaged as an “idle brain is a devil’s workshop.” With most of us working from home, we are left with more time we save on traveling and doing other things we usually do outdoors. So, what do we do with all the extra time in our hands? It is not very complicated. We can look at simple ways on how to keep your mind and body engaged and relaxed at the same time.

Do I need to exercise while I am self-isolating?

Yes, self-isolating or not inactivity will only make you prone to diseases and infections. Statistics [1] show that more than 5.3 million people lose their lives due to diseases that stem from sedentary lifestyles. So even if you do not love the idea work out, take the lockdown time as a reason to start a healthy way of life. You can do other things as well and not limit your physical activity to exercise alone. It is also equally important you exercise to make sure you keep your body fit and also keep a watch on your body weight. This way, you can keep your immune system in the best of health.

How much time is an ideal work out time?

The answer to this highly subjective. It entirely depends on the person’s ability to endure work out regimes. Ideally, healthy adults require at least 70 to 150 minutes of physical activity in a week. You can at least set aside 30 minutes every day for your exercises as a beginner. As your body gets used to working out routines, you can gradually increase the duration and also include some intense exercises. Consider including a bit of weightlifting exercises at least two or three days in a week to strengthen your muscles.

Alternatives to your morning walks or jogs

Cycling, going for a walk, or jogging is not advisable, at least until the spread is contained. Walk around in your home, try using the treadmill that is merely gathering dust at home, give your pet the much-loved playtime he is craving for (but limited to the boundaries of your home).

If you happen to stay in an apartment, then you can walk up and down the stairs. Do not use the lifts by any chance. Also, remember not to hold on or touch the railings while using the stairs. Always wear a mask and use a hand sanitizer before and after using the stairs. You could also use the stairs inside your home for strength training exercises.

Core-Strengthening Exercises at Home

These exercises can not only help you shed the extra calories you have been adding on as a result of your binge eating while at home. It will also help you strengthen your muscles. Remember to start with the basic ones, so you are not tired quickly. You will be amazed at the benefits [2] your body and mind will get while doing these strength training workouts.

Integrate neutral spine, brace up, and breathe – This does not attribute to a core training exercise, but it helps you to get to the right posture before starting your actual work out sessions. Learn to align your head, rib cage, and pelvis in a straight line. A brace by pulling your stomach inside as if to save it from the impact of a punch. To be able to breathe correctly, make sure your spine is neutral. Breathe in and out to the regions in and around your belly.

Plank – This is an excellent core building work out, which is quite simple and highly recommended for beginners. Start by using your forearms and toes to support your body weight. Keep your spine neutral while focusing not to sag at your hips or lower back. Hold on to this position for a minimum of 10 seconds in the beginning, and as you progress, you can increase the duration.

Bird Dog Exercise – This can be beneficial to improve the stability and strength of your core muscles. Start by supporting your body on your palms and knees. You will look like a baby crawling on all fours. Keep your weight balanced on all fours. Keep your back flat. Now you should extend your opposite arm and leg while having very minimal movement at the torso. Make sure you do not arch your back while doing this exercise.

Bicycle Crunch – This exercise if for those fitness freaks who love to sweat it out with a bit of vigorous training. Start by lying down on your back. Keep both feet up and your hands at the sides of your head. Put your legs in the air to start the bicycle peddling movement. While doing this, you can bring your elbow to the opposite knee. These are an excellent way to exercise your abs, abdomen, etc.

Tips while working for long hours

Working from home can save you the time of traveling. However, it can get a bit monotonous. Moreover, at home, your body will miss the ergonomically designed workspaces. Hence there is more strain on your back, shoulders, neck, and arms. If you happen to sit for long hours in front of the laptop, smartphones, or any other devices for long hours, make sure you follow these tips.

Take breaks every 30 minutes and stand up in the place or walk a bit. You could also stretch yourself to soothe the aching muscles.
Walk up to your verandah or balcony and get some fresh air.
Keep a water bottle handy at the workstation and stay hydrated.

Other ways to make exercise fun

Dance is yet another way of getting the required work out while not having to feel the burn. Dance like no one’s watching you and feel the change that is happening to your mind and body. Dancing can sure be an excellent exercise for your heart health and also soothe your soul. You can also team up with your partner and also include your kids in the dancing exercise to make it more fun and inclusive. Who knew Covid-19 could get your more quality time with your family? Make the best use of the situation.

Indulge in fun activities with kids – With schools closed and their access to parks or any other outdoor entertainment activities wholly shut off, kids are also at the receiving end due to social distancing. Keep them engaged by organizing activities such as painting, artwork, origami, etc. These are ways to improve their concentration and creative thinking instead of having them glued to the television or smartphones.

We hope this article helps lift your spirits. Remember to follow healthy eating habits while exercising to keep your physical and mental health in the best condition. Keep yourself busy with a lot of fun activities, your favorite hobbies, talk to your friends whom you have not called in a long time. Be optimistic and spread positive thinking around you.