Stay active – Working out during self-quarantine
Find Your Personal Trainer
Published: April 14, 2020
As the COVID-19 pandemic is sweeping through the world, many are advised to stay home for their safety – and safety of their families. However, if you are an active person, then you might find it hard to stay active indoors. While Dubai offers many places for you to run and exercise in and around the city – your home and apartment do not. So how do you create a home workout routine that will keep you from going insane? Well, this is exactly what we will teach you in this article! Today, learn all that you need to know about working out during self-quarantine!
It’s important to stay active during the day
There are many bad effects of sedentary behavior and not having enough physical activity throughout your day. World Health Organization outlines the problems that this type of life can cause to health, but also to your well-being and your quality of life. What’s more, if you are an active person, your stress levels will build up fast without a proper workout. And even if you are not, working out during self-quarantine will be a great way to deal with the stress that is sure to pent up! Thus, working out will also help your mental health, and help you relax as well.
WHO also recommends 150 minutes of moderate-intensity workouts per week. You can lower this down to 75 minutes if you are working out more intensely. Of course, you can combine both of these intensities into a mix, too! Luckily, you can meet these goals even from your home and with limited space! And it is fortunate that there are multiple ways to achieve them!
Work out in smaller amounts
First, let’s address the way you will take your breaks. Usually, there are two types – a passive and an active break. Depending on what type of work you are doing, you should be taking the opposite type of break. So, for an active work, where you are walking, running or just being physically active, we recommend you take short passive breaks. You can sit, read a book, watch some TV or rest.
However, most of us working from home are in a passive type of work. Sitting next to computers, typing things out all day. If this is the case, then an active break is a must! You can contact your fitness trainer Dubai to ask for some recommendations. These can include walking around the house or garden, doing some push-ups, sit-ups or anything similar, etc.
But these “rests” do not end here! You can even do stuff around your home to be physically active and “rest” from your sedentary work. So, dance around, play with your kids or even do chores around the house! Who would have thought that cleaning and gardening were amazing exercises, right?
Begin on your feet counts as working out during self-quarantine
There is a lot you can do in order to stay healthy – and one of the things that you need to consider is being on your time. After all, you want to reduce the time you spend sitting down. And, believe it or not, there is no better way to do this than standing up! Basically, you should not be sitting down for more than 30 minutes at a time.
If you can do it, try standing up while you work. This can be easy enough if your table is high, but there are ways to bypass it too. For example, you can stack up books and then put your laptop on them to reach it easily. Meanwhile, when you want to sit down, try to do something that will stimulate you mentally. Again, we recommend reading or playing board games or solving puzzles.
On the other hand, you can also try to walk around your home – or even walk on the spot. You can do this while on the phone or watching TV. And if you really need to go outside, then remember our tips for staying healthy during the coronavirus pandemic and keep at least one meter of distance between yourself and others.
There are many exercises for working out during self-quarantine
As we mentioned, there are a lot of exercises that do not really require too much space from you. Instead, all you need is a yoga mat and a little space to move around. If you do these exercises during your breaks, you will stay fit, healthy and feeling good during this tough time.
- Knee to elbow: just lift your knee up until you meet the opposite elbow. Then switch the leg and find your pace of doing this. You need 1 or 2 minutes, then 30-60 seconds of rest. Repeat it up to five times. Other than working your leg muscles and core, this will increase your heart and breathing rate.
- Squats: Everyone knows how to do squats, but we should repeat the instructions. You put your feet at hip distance, toes slightly outwards. Then, just bend the knees as much as you feel comfortable to do. Remember to keep your heels on the ground, while knees are over your feet. However, remember not to push them in front of your feet! Do it 10-15 times, then rest of 30-60 seconds, and repeat five times. This will work your legs and glutes.
Belly, legs, and arms
- Plank: Another great exercise for both your belly, arms, and legs. All you need to do is place your forearms firmly on the ground. Elbows need to be under your shoulders. Then, lift up but keep your hips at the level of your head and hold for 20-30 seconds. Again, rest for 30-60 seconds and repeat 5 times.
- Back extensions: Make your fingertips touch your ears, and then lift your upper body. The legs need to be on the ground. Then, lower the upper body once again. Repeat this 10-15 times, and then rest and repeat as usual.
And, as always, if you need further help with working out during self-quarantine, make sure you contact us!