As we continue to observe the 14days #stayathome safety measure, let us know that staying at home for a prolonged period of time can pose a significant challenge for remaining physically active.
It is worthy to note that low levels of physical activity can have negative effects on our health, well-being and quality of life of individuals, therefore, Physical activity and relaxation techniques will be valuable tools to help you remain calm and continue to protect your health during this time.
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. Here are tips to help you stay active at home;
1. Take short active breaks during the day. Short bouts of physical activity add up to the weekly recommendations. You may use the suggested exercises below as inspiration to be active every day: 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. 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.
4. Stand up. 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. During sedentary leisure time, prioritize cognitively stimulating activities such as reading, board games, and puzzles.
5. Relax. Meditation and deep breaths can help you remain calm.
6. For optimal health, it is also important to remember to eat healthily and stay hydrated. WHO recommends drinking water instead of sugar-sweetened beverages. Limit or avoid alcoholic beverages for adults and strictly avoid these in young people, and pregnant and breastfeeding women, or for other health reasons.
Ensure plenty of fruits and vegetables, and limit the intake of salt, sugar and fat. Prefer whole grains rather than refined foods.
Stay Healthy, Stay Safe.