Corona Diaries: Health and Eating in Self Isolation
The coach answers: how to maintain daily activity in self-isolation in an apartment
Experts of the World Health Organization have long sounded the alarm that the population of the planet, especially more or less prosperous countries, leads a sedentary lifestyle. That negatively affects health in many aspects. There was even a term - three K syndrome (a chair at home, a chair in a car, a chair at work).
Today, it just so happened, a lot of people were knocked out of two such chairs by the coronavirus. That is, the need to make even such minor movements has disappeared. And a sedentary lifestyle, for a minute, is everything that is less than 5000 steps per day. If you deliberately do not pay attention to this issue, then depending on the size of the living space on which you find yourself in self-isolation, it will turn out to be 1000-3000 steps.
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What to do, to keep fit in isolation?
There are two options. The first is to walk! Literally from corner to corner. Find such trajectories along which you can take the maximum number of steps and wind up the norm. Be sure to use a pedometer, even in a smartwatch, even in a smartphone. This will give the process measurability and an important element of competition. Because it will not take a day or two to woo, but over the next month. Having typed the norm for several days in a row, morning will inevitably come when it becomes lazy. But by looking at the progress bar, the chances of you overpowering yourself are greater. Also a great option is to make this process public by posting a screen with steps on social networks. Having announced such a challenge to your entire audience, you can no longer give up slack and miss even a day. Add thematic hashtags, watch others like home walkers.
Of course, wandering aimlessly from corner to corner is so-so occupation, so it can and should be combined with other activities. For example, watching a series, listening to audiobooks. WHO, in turn, insists that all telephone conversations (and their number increases during the period of self-isolation) should be carried out exclusively on the move. Yes, many apartments will allow you to literally take 15-20 steps, but this, I will upset you, is a common excuse. Professional runners manage to run marathons on eight-meter-long balconies. And you only need to complete 10-12 thousand steps.
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They will take you no more than 20 minutes, and the result will last for a long time.
And if the apartment does not allow you to walk a lot?
But there is also a plan B. Replace walking with light physical activity. Squats, burpees, push-ups, pull-ups. Or even cleaning and dancing with a mop. Any optionwill be good. The WHO insists that people aged 18 to 64 should devote only 150 minutes a week to such exercises to maintain satisfactory shape. That's 21.5 minutes a day. Just simply! Divide into two sets. For example, squats and abdominal exercises in the morning, push-ups and burpees in the evening, for example. If you suddenly want to get out of self-isolation in a better shape than you entered, and only those who walk through the door will get out of quarantine, then health experts suggest doubling the load time.
Of course, these tips are applicable primarily to those who, before the coronavirus epidemic, did not bother with exercise and steps. But for those who are cut off from their favorite gym or treadmill, it is more difficult. However, you can adapt here too, although, of course, 10 minutes of squats and push-ups will not work.
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