Self-Isolation means when you do not leave your home because you have or might have coronavirus (COVID-19). In this way, you help stop the virus from spreading to other people. While self-isolation measures are necessary, our bodies and minds still need exercise to function well, prevent weight gain and keep the spirits up during these challenging times.
Even before the restrictive conditions were announced, physical inactivity cost 5.3 million lives a year globally. So we should consider ways to limit the effects of impact of the COVID-19 crisis, as well as its wider impact of contributing to the long-term chronic disease crisis.
Exercise can help keep our immune system become strong, less susceptible to infections and their most severe consequences, and better able to recover from them.
Whatever exercise you do — don’t let your fitness level fall during this pandemic. Amid a virus outbreak, we need healthy bodies more than ever.
Following are few workout routines you can easily follow by staying at home. Choose any of them and stay fit during the self-isolation pandemic.
Online Training Workout
Online training customized for you is the best option to supplement your workouts—and can be a particularly good option if you’ve got limited space at home. Even before coronavirus, the popularity of online training was on the rise as offerings evolved from one-size-fits-all packages (some free, some paid) to more specific programs that take into account everything from where you exercise to whether you're training for a specific goal—such as an obstacle course race. Today there are plenty to choose from, and many allow clients to ask questions through email, an app, or phone calls. Research online and find the best suitable program that suits your requirements and start exercising today.
Whole-body, equipment-free workout: 12 minutes
The benefits of this first one, requiring no equipment, include “increasing heart rate, improving circulation, stimulating mental focus, boosting metabolism and fat burning, increasing the afterburn, improved muscle and cardiovascular endurance and stretching, as well as a strengthening benefit for beginners,” Calabrese says.
Warm-up: Two minutes, walking up and down stairs or stepping up and down on a single step with five-pound weights in each hand (soup cans or bags of rocks could work)
Exercises: 20 reps each:
Split squats (one leg in front of the other)
Push-ups (alternatively: on your knees)
Dips (use a chair)
Plank while tapping alternate knees to the floor
Mountain climbers (like lunges from a plank position)
Moderate workout with dumbbells: 15 minutes
Work the large muscle groups in a “total-body workout will leave the heart-pounding while you incinerate fat,” Calabrese says of this prescription, which needs only a set of light dumbbells and a jump rope.
Warm-up: Two minutes, starting with jump rope finishing with jump squats
Exercises: 20 reps each:
Stationary lunges with dumbbell biceps curls
Walking lunges with overhead dumbbell press
Deadlifts with dumbbells
Reverse fly with knees bent
Chest press with legs elevated
Wall squats (with or without a ball) with front arm raise
Sumo squat with bicep curls
To achieve and maintain good health, the U.S. government guidelines say to get at least 150 minutes of moderate physical activity a week, which equates to 30 minutes a day over five days, or at least 75 minutes of vigorous exercise. And while that sounds like a lot if you hunker down at home without workout equipment, doing something is still better than doing nothing.
Even simple breathing exercises, which can be done anywhere, can reduce stress and have been shown to have physical health benefits. There’s also evidence that yoga, which employs breathing techniques as well as movement and stretching, can help manage stress and anxiety and “improve general wellness,” according to the U.S. National Center for Complementary and Integrative Health.