Part 4: Physical Activity
As Covid-19 cases continue to emerge, we are being requested to stay at home. 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. Physical activity and relaxation techniques can be valuable tools to help you remain calm and continue to protect your health during this time.
It is recommended to partake in 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:
1. Take short active breaks during the day Short bouts of physical activity add up to the weekly recommendations. Dancing, playing with children, and performing domestic chores such as cleaning and gardening are other means to stay active at home.
2. 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.
3. 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.
4. Stand-up Reduce your sedentary time by standing up whenever possible. Ideally, aim to interrupt sitting and reclining time every 30 minutes
5. Relax Meditation and deep breaths can help you remain calm. During sedentary leisure time prioritize cognitively stimulating activities, such as reading, board games, and puzzles.
Yoga with Adriene: https://www.youtube.com/user/yogawithadriene
Free YMCA fitness classes: https://ymca360.org/
5 minute daily stretching routine: https://www.healthline.com/health/fitness-exercise/daily-stretching-routine