Keeping fit and healthy is a challenge at the best of times. Now that fitness centers will remain closed for the foreseeable future, it is important that we all take steps to stay active during self-isolation.
Staying at home for prolonged periods of time can pose a significant challenge for remaining physically active. Sedentary behavior and low levels of physical activity can have negative effects on your health, well-being and quality of life. Self-isolation can also cause additional stress and challenge your mental health.
Physical activity and relaxation techniques can be valuable tools to help you remain calm and continue to protect your health during this time.
The WHO recommends 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 you can stay active and reduce sedentary behavior while at home in self-isolation:
Take short active breaks during the day.
Short bouts of physical activity can add up to your weekly recommended exercise time. Try to be active for a few minutes at a time, every day. Dancing, playing with children, and doing chores such as cleaning and gardening are excellent ways to stay active at home. Put on a favorite tune and have a little boogie while vacuuming or washing the dishes! Exercise doesn’t have to be boring.
Find an online exercise class
We truly live in the golden age of freely-available information. There are free exercise classes available online for every age group, interest and ability. YouTube is a great place to start. Many gyms and fitness centers have moved to online classes, if you’d like to support a local business during this difficult time. If you have a physical limitation, be sure to look for an online class that will not make your injury worse.
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. If you decide to go outside to walk or exercise, be sure to maintain at least a 6 foot distance from other people.
Reduce your sedentary time by standing up whenever possible. Ideally, aim to interrupt sitting and reclining time every 30 minutes. Consider setting up a standing desk by using a high table or stacking a pile of books or other materials, to continue working while standing. It is important to interrupt long stretches of work time with a quick stand up, walk around and stretch. This has the added benefit of improving mental clarity and focus!
Meditation and deep breaths can help you remain calm. YouTube has some excellent guided relaxation and meditation videos that can help novices and advanced relaxers alike!
Try to eat healthily
For optimal health, it is also important to remember to eat healthily and stay hydrated. I know… I know… It’s difficult, some might say impossible, to resist the lure of the snack cupboard when you’re bored, but we should all try our best to stay fit and active during self-isolation.
Address persistent aches and pains before they become much larger problems
Dayton Orthopedic Surgery & Sports Medicine Center is still here for you. We have adapted our practice in several different ways to help our patients safely cope with social distancing guidelines, including virtual consultations with our medical staff. Head on over to our COVID-19 ‘Adapting our Practice’ page for more information.
No one should be forced to live with unaddressed, untreated pain, no matter what calamities befall us! Your health and safety is always our number one priority. Call us at (937) 436-5763 to schedule your appointment to address any persistent aches and pains, before they become much larger problems.