As we head into our second full month of self-isolation and physical distancing, many people are feeling the effects of being home all day and away from loved ones. Our routines have been turned upside down and stress, anxiety and depression are becoming more common feelings.
Physical activity is something that people have built into their daily routines. However, with gyms closed and communal sports activities cancelled, many are struggling with finding new ways to incorporate movement into this new reality. Don’t worry, if you have found yourself unmotivated to do anything but watch Netflix in your free time, you are not alone.
That being said, finding a way to incorporate movement into your day while staying at home can do wonders for both your mental and physical health. Studies have shown that even moderate exercise can help fight off feelings of depression, anxiety, stress and even symptoms of PTSD and trauma.
The World Health Organization (WHO) recommends 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity per week. These recommendations can easily be achieved from home with no equipment and limited space. Here are some easy suggestions from the WHO that can help you incorporate more movement into your day.
Take short active breaks during the day
Even short bouts of physical activity count when it comes to reaching the WHO’s weekly exercise recommendations. Take a break from sitting at your desk and dance around your house to your favourite song or play with your children. Even domestic chores like cleaning and gardening can get your heart rate up and muscles working. Activity doesn’t have to come in the form of designated workouts. Anything that gets the blood flowing will do wonders for improving your quality of life at home.
Try an online exercise class
There are lots of trainers and instructors offering classes online right now because they can’t teach in a physical studio. Some are even free. YouTube is also a great place to start if you are looking for a 30 min yoga class or full body workout. Get adventurous and try something new but be aware of your limitations. If you don’t have any experience with some of the exercises or moves take it slow to avoid injury.
Walk
If you are able to leave the house, taking a walk outside in the fresh air is a great way to get moving and reduce stress. Just make sure to stay at least 2 metres away from anyone you meet along the way. If you are self-isolating and staying indoors, walking around the house can work too. If you have a work or social call, stand or walk around as you talk instead of sitting down. If you get creative there is always a way to add to your step count!
Stand up
You can reduce your sedentary time substantially by choosing to stand whenever possible. Ideally aim to interrupt sitting or reclining time every 30 minutes. A great option is creating a standing desk by using a high table or piling a stack of books on a desk. When you are sitting down, choose stimulating activities such as reading, board games and puzzles. This will help keep your mind sharp while your physical body is resting.
Relax
Meditation combined with physical activity is a great way to reduce anxiety and stress. Taking deep breaths can help you remain calm and level-headed during this difficult time. Try downloading a mindfulness app on your phone or look up guided meditations online. You may find that incorporating this practice into your daily life might help you even after life returns to normal and this period of physical distancing is over.
If you can’t wait to get back to your regular sports and social activities, you are definitely not the only one! For now though, staying safe and healthy is the priority and using these tips to stay active will ensure you are ready to return to your usual exercise routine when it is safe to do so.