COVID-19 cases emerging daily, staying at home in self-quarantine is requested by the Government. Public parks and fitness centres where individuals are normally active are also temporarily closed. This is a significant challenge for us to remain physically active, with prolonged lockdown period. If you continue with sedentary behaviour and low levels of physical activity, it can have negative effects on the health, well-being and quality of life. Staying at home in self-quarantine can also cause additional stress and challenge the mental health of individuals.
Creative shares a few tips and techniques that can be a valuable tool to help you remain calm and continue to protect your health during this time.
Tip No. 1:
When there is less availability of ready to eat food resources, take advantage of it. Drink enough 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. Sugary foods will result in an excess of carbohydrates.
It is important for individuals to get a balanced mix of all three macronutrient groups – carbohydrates, fats and proteins because each serves important purposes in the body. Keep your mind and body fueled and optimised with clean and nutritious food.
Tip No. 2:
As per WHO health recommendations, an average human should have 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity per week or a combination of both. One can achieve this even at home, with no special equipment and with limited space.
Follow simple rules and stay active and reduce sedentary behaviour while at home in self-quarantine:
- Short active breaks from routine: This may include playing with kids, dancing, or performing domestic chores like cleaning the house, washing utensils or gardening.
- Follow the online exercise class: Everyone has a smartphone. Connect it with your TV or just play on your phone, follow online Zumba, aerobics, dance, yoga, fitness classes on Youtube.
- Walk when you talk: 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.
- Stand up: Reduce your sedentary time by standing up whenever possible. Ideally, aim to interrupt sitting and reclining time every 30 minutes.
- Relax: Meditation and deep breaths can help you remain calm. Doing Yoga on a daily basis proves very effective wrt to health and mental relaxation.
Tip No. 3:
Train Your Brain:
Your brain has the ability to learn and grow as you age — a process called brain plasticity — but for it to do so, you have to train it on a regular basis. Use this self-quarantine period to develop new skills within you. Read more books, play mental games, challenge yourself cooking some food recipe, explore new interest and keep yourself engaged in it. Start with small actions and do them repeatedly to train your brain and make it a habit.
Tip No. 4:
Get Some Rest:
Muscles store carbohydrates in the form of glycogen. During exercise, your body breaks down glycogen to fuel your workout. Rest gives your body time to replenish these energy stores before your next workout. You had been really working hard and running all day. Its time to give some rest to your body so that you come out the way you never had before.
Tip No. 5:
Talking with friends, colleagues, relatives on a video call, phone and text messages will help you keep engaged and help develop empathy in each other. Support the community and achieve a sense of nirvana. We are all in this together.