As the new cases of COVID-19 are on the rise in many parts of the world, self-quarantining and social distancing seem the right options to prevent oneself from the mutating coronavirus.
If you are healthy without underlying comorbidities and come into close contact with a person having COVID-19, it’s better to self-quarantine yourself to limit exposure to others. In addition to staying at home, you can consider using a portable UV room sterilizer while continuing to maintaining proper hygiene, monitoring your symptoms, consuming a healthy diet, stay active physically and take Vitamin D3 and C supplements.
How to Remain Physically Active During Self-Quarantine?
There are many resources to help/guide you when you get sick because of coronavirus, but very little information is available to help you remain physically active while self-quarantining.
Today, you are going to learn about some exercises to stay physically active while self-quarantining at home.
Plank, when done regularly, strengthens your arms, belly, and legs. Here is how to do it correctly:
Lie with your forearms and toes touching the ground. Make sure your body is straight and elbows right under your shoulders. Hold position for at least 20-30 seconds.
Take a rest of 45 seconds, and repeat it five (5) times.
Squats help in strengthening your lower body, thighs, buttocks, quads, and hamstrings. To do it correctly, you should:
Stand, placing your feet at shoulder width and toes pointing a bit outwards. Stretch your arms forward, and bend until your thighs and floor are parallel.
Make sure your heels remain on the floor and knees extend in the direction of toes. You should do it 10-15 times, rest for 45 seconds, and repeat the same five (5) times.
- Knee to Elbow
This exercise is great for stamina and enhances your heart as well as breathing rates. Here is how you can do it:
Stand straight and raise one of your knees so that it touches the elbow of the alternate side. Do the same with another knee and elbow. Maintain a comfortable pace.
Do it for 1-2 minutes, rest for 45 seconds, and repeat the same up to five (5) times.
Back extension helps in strengthening the muscles of your back. To do it correctly, you should:
Lie on your stomach, let your fingertips touch your ears, and lift only your upper body. Yes, your legs should remain on the floor. Stay like this for 2-3 seconds before getting back to the original position.
Do it 10-15 times, wait for 45 seconds, and repeat the same up to five (5) times.
Superman helps in strengthening your glutes, back muscles, and belly together. Here is how you can do it correctly:
Get into all fours with your knees under your butts and hands under your shoulders. Lift one of your arms forward and the alternative leg back. Do the same with another hand and leg.
Find your pace and do it at least 20-30 times. Take a rest of 45 seconds and repeat it up to five (5) times.
Being physically active during self-quarantining is essential. However, taking preventive measures like wearing a disposable face mask or using disinfectant wipes online is equally critical.