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As there is a widespread deadly virus COVID-19, many healthy individuals are being requested to stay at home in self-quarantine. During this period, it can create a significant impact on being physically and mentally active which may have a negative effect on the quality of living. Here we prescribe tailor-made exercise and relaxation techniques that will ensure active wellbeing.
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 limited space. The following are a few exercises on how to stay active and reduce sedentary behavior while at home in self-quarantine for the younger and elderly population. If you are feeling mild symptoms of Covid-19, it is advised to visit the general medicine hospital in Bangalore.
EXERCISE FOR ELDERLY POPULATION:
1. DIAPHRAGMATIC BREATHING EXERCISE: Diaphragmatic breathing, or deep breathing, is breathing that is done by contracting the diaphragm. Air enters the lungs, the chest does not rise and the belly expands during this type of breathing. (8-10 Repetitions).
2. STRAIGHT LEG RAISING: Lifting your leg straight up around 20 to 300, and hold for 5 to 6 sec. (8-10 Repetitions).
3. SINGLE /DOUBLE KNEE TO CHEST: Bring your single knee alternatively towards the chest, followed by double knee towards the chest. (8-10 Repetitions).
4. PELVIC BRIDGING: Lying straight with both knees bend. Lift your pelvic component off from the ground/bed, maintaining the contraction for 5-10 sec.
5. HIP ABDUCTORS/ EXTENSORS: Lying on side-lying, lift your upper leg straight up, hold for 8 to 10 sec, to be considered both sides.
6. HIP EXTENSORS: Lying on prone, lift the leg straight backwards around 10 to 15 degree.
EXERCISES FOR YOUNGER POPULATION
SQUATS
Stand with your head facing forward and your chest held up and out.
Place your feet shoulder-width apart or slightly wider. Extend your hands straight out in front of you to help keep your balance.
Sit back and down like you're sitting into an imaginary chair.
Lower down so your thighs are as parallel to the floor as possible with your knees over your ankle. Press your weight back into your heels. Start with 20 reps progress gradually.
PUSHUPS
Get on the floor on all fours, positioning your hands slightly wider than your shoulders.
Extend your legs back so that you are balanced on your hands and toes. Keep your body in a straight line from head to toe without sagging in the middle or arching your back. You can position your feet to be close together or a bit wider depending on what is most comfortable for you.
Before you begin any movement, contract your abdomen and tighten your core by pulling your belly button toward your spine. Keep a tight core throughout the entire pushup.
Inhale as you slowly bend your elbows and lower yourself until your elbows are at a 90-degree angle.
Exhale as you begin contracting your chest muscles and pushing back up through your hands to the start position. Don't lock out the elbows; keep them slightly bent.
Reps -20-30 reps at the start progress 10 reps gradually
PLANKS
Place hands directly under shoulders (slightly wider than shoulder-width) like you’re about to do a push-up.
Ground toes into the floor and squeeze glutes to stabilize your body. Your legs should be working, too — be careful not to lock or hyperextend your knees. If got yourself hurt, consult with the sports medicine doctor in Bangalore.
Neutralize your neck and spine by looking at a spot on the floor about a foot beyond your hands. Your head should be in line with your back.
Hold the position for 20 seconds. As you get more comfortable with the move, hold your plank for as long as possible without compromising your breath
LUNGES
Stand tall with feet hip-width apart. Engage your core.
Take a big step forward with the right leg. Start to shift your weight forward so the heel hits the floor first.
Lower your body until the right thigh is parallel to the floor and the right shin is vertical. It’s OK if the knee shifts forward a little as long as it doesn’t go past the right toe. If mobility allows, lightly tap the left knee to the floor while keeping weight in the right heel.
Press into the right heel to drive back up to the starting position.
Repeat on the other side.20-30 REPS
CRUNCHES
Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
Place your hands behind your head so your thumbs are behind your ears.
Don’t place your fingers together.
Hold your elbows out to the sides but rounded slightly in.
Tilt your chin slightly, leaving a few inches of space between your chin and your chest.
Gently pull your abdominals inward.
Curl up and forward so that your head, neck, and shoulder blades lift off the floor.
Hold for a moment at the top of the movement and then lower slowly back down.
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