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There is a lot of talk about COVID-19 and its implications at the moment, especially surrounding the necessary 14 day self-isolation period. There are many articles and different pieces about which foods to purchase and store, how to keep yourself entertained, and how to avoid spreading the virus to others while in isolation. What there is less talk about however, is how to keep up your exercise while stuck inside at home.
If you are acutely unwell, you should follow the advice of your doctor or other health care professional in regards to appropriate levels of physical activity. However for those individuals who have recently returned from overseas, or who have been exposed to someone with the virus yet do not have any symptoms and are fit and able to continue exercising, we have some suggestions to ensure you get enough exercise within the walls of your home.
We all have different levels of exercise that we complete regularly, however the World Health Organisation (WHO) recommends that adults aged 18-64 should complete strengthening activities two times per week and should do weekly “at least 150 minutes of moderate-intensity aerobic physical activity or do at least 75 minutes of vigorous-intensity aerobic physical activity.” So what does this mean? For the average adult this will mean two strength sessions, and then 2-5 aerobic exercise sessions depending on how long you have to complete them.
In isolation, you will have plenty of time to get in some exercise sessions. These may aid to improve your mood, increase your sense of productivity, maintain physical strength and fitness as well as maintain general health (such as your immune system!)
There are many YouTube videos, fitness apps and websites which can provide suggestions for different at-home, minimal equipment workouts. Below are some suggestions for different strength and aerobic based exercises. Many of the exercises can act as both depending on the way they are performed, however this may be a good starting point.
Strength- based exercises:
Aerobic based exercises:
If you are fit and well, yet need to be isolated for a period of time these are some useful exercises to know to ensure you don’t finish your isolation period feeling unfit and unhealthy. If after your period of isolation and once you are cleared from the virus completely you feel that you could benefit from seeing a physiotherapist, book online or give us a call and we would love to help you on your health and fitness journey.
For more information on COVID-19 please see the following resources:
Australian Government Department of Health: https://www.health.gov.au/health-topics/novel-coronavirus-2019-ncov
Victorian Department of Health and Human Services: https://www.dhhs.vic.gov.au/victorian-public-coronavirus-disease-covid-19
Australian Physiotherapy Association: https://australian.physio/coronavirus
About The Author – Sally Lynch is a physiotherapist with a passion for exercise and fitness. Her philosophy is that exercise is not only good for your body, it is also good for your mind. So get to it!
McKinney, J., Lithwick, D., Morrison, B., & Nazzari, H. (2016). The health benefits of physical activity and cardiorespiratory fitness. The British Columbia Medical Journal, 58(3). Retrieved from https://www.bcmj.org/articles/health-benefits-physical-activity-and-cardiorespiratory-fitness
WHO | Physical Activity and Adults. (2020). Retrieved 14 March 2020, from https://www.who.int/dietphysicalactivity/factsheet_adults/en/
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