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Exercise and Physical Fitness During the COVID-19 Pandemic

The COVID-19 pandemic has changed how all of our days look like. We are all now sitting down more at home than we used to. This has also made it hard for a lot of us to do exercises and stay healthy. 

The pandemic has even more challenges for people like Rashi who didn’t follow an active exercise regime before the pandemic. However, Rashi is willing to change that. She has come to a realization that it’s very important for people of all ages and abilities to be as active as possible.

What Can You Do at Home?

Rashi started by taking a short break from sitting constantly. She would simply get up and walk or stretch. This helped ease her muscles, improve blood circulation, and enhance muscle activity in her body.

If you do the same, then you can also see positive effects on your body and mind. Doing simple exercises at home can have the following benefits.

  • Reduced high blood pressure
  • Manage weight
  • Reduce the risk of heart diseases
  • Lower chances of stroke
  • Low chances of type 2 diabetes
  • Avoiding all sorts of cancers
  • Reduced susceptibility to the negative effects of COVID-19 on the body
  • Improved bone strength
  • Better muscle strength
  • Better balance
  • Enhanced flexibility
  • Prevents chances of falls and injuries in older adults
  • Reduced risk of depression
  • Lower chances of cognitive decline
  • Delay in the onset of dementia
  • A better overall feel

How Much Lockdown Workout Activity is Recommended for Your Age Group?

You know the advantages of doing a lockdown workout. But one question that still remains unanswered is how much physical activity is recommended for your age group?

According to the World Health Organization (WHO), the amount of physical activity recommended for people of all ages is mentioned in the table given below.

Age GroupPhysical Activity Recommendation
Infants under 1 year of ageInfants under 1 year of age should be physically active several times a dayInfants who are not yet mobile must be in a prone position, lying on their tummy, for at least 30 minutes a dayInfants can also engage in floor-based play that is spread throughout the day while they are awake
Children under 5 years of ageYoung children must spend at least 180 minutes in a day in some type of physical activity of any intensityFor children between the ages of 3 to 4 years, they should spend at least 60 minutes of the total 180 minutes engaging in moderate  to vigorous-intensity physical activity
Children and adolescents between the ages of 5 and 17 yearsAll children and adolescents in this age group should at least engage in moderate to vigorous-intensity physical activity for at least 60 minutes a dayPhysical activity should be focused on strengthening the muscle and bones of the child or adolescent for at least 3 days a weekEngaging in physical activity for more than 60 minutes a day will provide extra health benefits
Adults over the age of 18 yearsAll adults should engage in 150 minutes of moderate-intensity physical activity a weekIf 150 minutes of exercise is not possible, then this duration should not be less than 75 minutesTo get extra health benefits, adults should exercise for around 300 minutes per weekIf an individual wants to improve or maintain musculoskeletal health, then he or she should engage in muscle-strengthening activities for 2 or more days a weekOlder adults with poor mobility should engage in physical activity to improve their balance and prevent falls for 3 or more days a week

Exercises that You Can Do at Home

Rashi needs to work out for 150 minutes a week. She wants to have a daily exercise routine but she is confused about the exercises that she should do at home. Are you facing the same problem as Rashi?

Go through the list of exercises mentioned below to find your answers.

  • Knee to Elbow

Start off by touching one knee with your opposite elbow. Alternate the sides and find your own pace. Ideally, do this exercise for 1-2 minutes, rest for 30 seconds, and repeat the same up to 5 times. At the end of your set, your heart and breathing rate should have increased.

  • Plank

Try to support your forearms firmly on the ground while keeping your elbows under your shoulders. Make sure that your hips are at the level of your head. Hold this position for 20-30 seconds, or more if possible, and rest for 30 seconds. Repeat the exercise up to 5 times. This exercise will strengthen your belly, arms, and legs.

  • Back Extensions

Start off by touching your ears with your fingertips. Lift your upper body while keeping your legs on the ground. Lower your upper body again. Try to perform this exercise 10-15 times and then rest for 30-60 seconds. Repeat the exercise 5 times before stopping to strengthen your back muscles.

  • Squats

This is an excellent exercise that you can perform by first placing your feet at hips distance. Your toes should be pointing slightly outwards. Bend your knees to feel as comfortable as possible. Do not move your heels and your knees should be over your feet and not in front of it.

Bend and stretch your legs. Perform this exercise 10-15 times before resting for 30 seconds. Repeat the entire process up to 5 times. This exercise helps in strengthening your legs and glutes.

  • Side Knee Lifts

Touch your knee with your elbow while lifting your knee to the side on alternating sides. Try to find your own pace and perform this exercise for 1-2 minutes before resting for 30 seconds. Repeat the process up to 5 times so that your heart and breathing rates have increased.

  • Superman

Place your hands under your shoulders. Your knees should be under your hips. After that, lift one arm forward and the opposite leg back in alternating sides. Perform the same exercise 20-30 times and rest for 30 seconds. Repeat the entire process up to 5 times to strengthen your belly, glutes, and back muscles.

  • Bridge

Keep your feet firmly on the ground and make sure that your knees are over the heels. Try to lift your hips as much as possible and slowly lower them down. Perform this exercise 10-15 times before resting for 30 seconds and repeating it all over again up to 5 times. This exercise will strengthen your glutes.

Stay Fit and Healthy during the Lockdown

Rashi has made it a goal to exercise and remain physically active so that she can see a positive change in her body and mind. Have you set on a mission to achieve the same goal yet?

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