#Healthy at Home
The COVID-19 crisis is deepening and lockdown is likely to extend. These are trying times for the entire world. Citizens are under lockdown and movements are restricted to the home. This is the appropriate time to continue with Physical activity which includes all forms of active recreation, cycling, walking (all tasks to be done individually) all the exercise to be done in and around the home. Performing the same exercises could be boring.
You can change your exercise regime daily to bring variety and to make it interesting. The exercises could be dance, gardening, walking, playing, aerobics, and even house cleaning, playing with pets, etc.
It is important to keep one self-engaged, active at all times regardless of the age. Even a bare minimum of 5-10 minutes of physical activity including stretching or walking can ease muscle strain as well as relieve muscle tension and improve blood circulation which may get hampered while maintaining a stagnant position, such simple activates bring vitalities and renews energy levels.
Physical activity plays a crucial role as it helps in reducing high blood pressure, diabetes, managing weight and reducing the risk of heart diseases, stroke as well as various cancers. For older people, it helps improving balance to prevent falls and for children, it helps them with proper growth and development, which in turn reduces the risk of injuries or diseases. Regular activity also can help in the reduction of depression, delay the onset of dementia, and improve the overall feeling of happiness and wellbeing.
World Health Organization recommends a minimum of at least 2 hr 30 mins of moderate-intensity physical activities per week, or at least 1 hr 15 mins of vigorous activity for 2 or more days per week. But any activity is better than no activity. Therefore, start with small physical activities gradually increasing the duration and intensity with time. Avoid sitting in a single position for a long time.
Don’t be over-ambitious in performing physical activities to understand your limitations and take advice from doctors wherever it is essential.
Encourage your family members to join in for the activity along with you, thereby allowing more time to spend together. Set some activity goals for you and your family and ensure at the end of the week those are completed and reward yourself if you achieve the same. Always remain cheerful and smile a lot.
Dr. Ganesh BR
HOD, Department of Cardiovascular & Pulmonary Physiotherapy
KAHER Institute of Physiotherapy, Belagavi, Karnataka.
(M) 98448 57581
