To help you keep your body active and your mind calm during social isolation, WHO recommends 12 physical activities to do at home. Shall we meet them?
Staying indoors for too long without staying physically active can have negative effects on your health and well-being. It is at this time that practicing physical exercises can help keep calm and the body resistant and immune.
For people who already have the habit of exercising or have a hectic routine, social isolation can be challenging.
Seeking to help deal with this difficult time, the WHO (World Health Organization) created a kind of training manual , recommending 150 minutes of moderate physical activity or 75 minutes of intense activity per week.
There are 12 exercises that use little space and do not require the use of any equipment. These recommendations are for practices of physical activities to do at home , we will pass them on so that you can also follow the tips.
12 physical activities to do at home
1. Knee to elbow
Bring one knee to the opposite elbow (right knee to left elbow, for example), and alternate sides. Find a rhythm without losing coordination. Repeat the gesture for 1 or 2 minutes and perform up to five series.
Support your forearms on the floor keeping your elbows shoulder-width apart and raise your hips until your body is straight. Stay in this position for 20 or 30 seconds – or longer if you can manage without straining your lower back.
3. Back extension
Lie on the floor with your stomach down, touch your fingertips to your ear and lift only your torso, keeping your legs on the floor. Lower and raise your torso like a front crunch, repeating 10 to 15 times, performing up to five sets.
Place your feet at the same distance as your hips, bend your knees, squat without letting them go beyond your feet and throw your butt back. Repeat the movement 10 to 15 times, up to a maximum of five sets.
5. Lateral Knee Raise
Touch the knee with the elbow, both on the same side of the body, lifting the knee above the hip or as much as you can. Alternate sides for 1 to 2 minutes, up to a maximum of five sets.
On your stomach, place your right hand on the floor with your arm straight and lift your left hand and right leg, alternating between sides. Repeat the exercise 20 to 30 times for up to five sets.
Lying on your back, place the soles of your feet on the floor, lifting your hips as much as possible, without losing the comfort of the position and without straining your spine. Descend slowly and repeat 10 to 15 times for a maximum of five sets.
8. Chair sink
Take a chair from your house, stand with your back to it with your feet half a meter apart. Holding the chair for support, bend your arms to lower your hips until they almost touch the floor and return to the starting position. Repeat 10 to 15 times, for up to a maximum of five sets.
9. Chest expansion
Put your arms back, interlace your fingers and stretch them by expanding your chest.
10. Child pose
With your knees on the floor, keep your butt at heel distance and your belly resting on your thighs. Stretch your arms forward, breathing normally.
11. Sitting Meditation
On the floor, sit comfortably with your legs crossed and your back straight. She closes her eyes, relaxes her body, and slowly deepens her breathing, focusing only on her. Try not to think about anything while you hold the position for 5 to 10 minutes. This activity helps calm the mind, as you should only think about your breath.
12. Legs on the wall
Lie on the floor and bring your hips close to the wall, lifting your legs. Close your eyes and breathe slowly, staying in the position for 5 to 20 minutes, which will help your body relax.
Why practice physical activities to do at home?
WHO states that activities such as dancing, playing and even household chores, for example, such as cleaning and gardening, are also ways to stay active during quarantine. Even on a phone call, try to answer and walk around the house while talking.
It is also recommended to take advantage of the number of online classes in applications and also those available on other channels on the internet, being careful during executions and respecting the limits of the body, so as not to generate injuries or traumas.
To help reduce sedentary lifestyle , it is important to remember to get up whenever possible, reducing sitting time.
Meditation and deep breathing are ways to stay calm. And, of course, eating healthy, especially foods that boost immunity , as well as drinking water are key attitudes to keep your body healthy.