Keeping Healthy in Self-Isolation
How to stay active and healthy in self-isolation? WHO recommendations
Quarantine is not a reason to lie on the couch. Today, when gyms and fitness centers are closed, and if possible, it is better not to go out at all, our physical activity has noticeably decreased. Even if you did not play sports before the outbreak of the epidemic, you still worked, walked and spent time outside the home. It is not surprising that now many are exhausted from sitting within four walls and the inability to lead the old way of life. After all, a total home regime can adversely affect health, mood and become an additional source of stress. The World Health Organization has released a list of simple guidelines that will help you stay fit in the confined space of your apartment.
Take time to exercise
WHO recommends spending at least 150 minutes of physical activity a week, that is about 20 minutes a day. This will be enough for those who are not used to playing sports. But for those who even before self-isolation devoted time to sports, the World Class coach Alexander Karpov advises to approach the recommended norm a little differently.
Alexander: 20 minutes per a day is roughly a pre-workout exercise or warm-up. If a person did not engage in any physical activity at all before quarantine, he will undoubtedly benefit from such an amount of training time. If you used to train three times a week for an hour and a half, then 20 minutes will not be enough. But if you break those 150 minutes into three workouts per week, then that's a different story. In general, the optimal amount of time depends on the length of the class, fitness level, goals and health status.
Basic exercises that target as many muscle groups as possible are good for keeping fit at home. WHO recommends that mini-sessions include a bar, bridge, boat, squats, classic and reverse push-ups and stretching. But still, every stay-at-home should start from a number of individual factors when drawing up a lesson plan.
Alexander: It all depends on training experience, equipment in the form of sports equipment, level of physical fitness and condition health. But if you do not take into account sports fans and fitness maniacs, then I recommend combining exercises for all major muscle groups in one workout. For example, one includes exercises for the muscles of the legs and buttocks, core, chest and upper back. And in the other - exercises for the muscles of the legs, shoulders, arms and core.
People who are far from fitness can find other useful activities at home. For example, playing with children or dancing. Special attention now needs to be paid to maintaining cleanliness in the apartment. It seems like it's time to take up the broom, remove the dust behind the sofa and disperse the blood through the muscles. Of course, cleaning won't replace exercise, but at least it will make you move.
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Join an online workout
Fitness centers and major sports brands offer people the opportunity to fully train online. To do this, you just need to download a special application, connect to a live broadcast on Instagram or VKontakte, or go to YouTube. Many complexes are designed specifically for home use, so don't worry if you don't have special equipment on hand. Exercises can be performed on a regular rug and using available tools. For example, a wall, a chair and water bottles instead of dumbbells.
Move around the apartment more
Try to walk more, because even walking around the apartment is an activity. They can be done while talking on the phone, listening to music or an audiobook. It is recommended to sit for no more than 30 minutes in a row, and during breaks to move or at least stand. If you have a tall desk to stand at, it's best to move your desk to it. In a seated position, you should do mental work: read, play board games or collect puzzles.
Breathe and relax
To protect yourself from stress and relieve emotional stress, you need to learn how to relax properly. The easiest way is breathing practice. Sit down, close your eyes and start breathing deeply and evenly.
Alexander: The main purpose of breathing exercises is to reduce pressure. In addition, breathing practices can reduce stress and anxiety.
Muscle relaxation exercises can be added to these practices. Strain as much and then relax your fists, arms, shoulders, neck, pecs, face, abdomen, and legs. This technique can help you deal with anxiety.
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It is also useful to rest your legs by lying on the floor with your legs stretched along the wall. It is advisable to spend about five minutes in this position.
Another effective method of relaxation is meditation. Sit comfortably on the floor with your back straight. Close your eyes, do not strain your muscles. Take deep and even breaths in and out, concentrating on your breathing, try to throw away unnecessary thoughts.
Pay attention to what you eat
Nutrition is an important aspect of maintaining optimal health ... He should always be monitored, not only during self-isolation. But now it has become especially important to adhere to good habits.
Alexander: First, self-isolation will in any case reduce calorie consumption. Failure to regulate nutrition can lead to weight gain. Secondly, all the recommendations existed before the quarantine. It's just that now, when the level of mobility of people has significantly decreased, they have become even more relevant. You should consume enough water, limit sugar-containing foods, flour, fatty, salty. And also limit yourself as much as possible or give up fast food, alcohol and smoking.