More COVID-19 cases continue to rise, and people are requested to be at home and self-quarantine. Aren't we less mobile and more isolated than before the pandemic?

1. Physical Fitness and Exercise During the
COVID-19

3. • More COVID-19 cases continue to rise, and people are requested to be at home and self-quarantine. Aren't we less mobile
and more isolated than before the pandemic?
• This COVID-19 pandemic has, nonetheless, disrupted our daily routines significantly. It also results in the reduction of all
physical activities. According to a research study, there is a 28 per cent increase in every day sitting time with a rise in
unhealthy food consumption patterns.
• However, we should not allow it to ruin our fitness. It is time to maintain our physical fitness right now more than ever!
• This article explains the significance and benefits of physical fitness and exercise during this period. Moreover, we will
provide a few exercise tips to deal with this pandemic season more effectively.

4. Significance and benefits of physical fitness and exercise therapy during
the COVID-19
• Research indicates that physical inactivity due to pandemic scenarios is a significant risk factor for many physical health
issues followed by reduced life expectancy.
• A research study recommends that regular exercise can keep your physical functions intact and support metabolic
activities. Only then it is possible to fight the ongoing threats to our body by remaining physically fit.
• Research indicates that physical activities and exercise maintain your physical and psychological health. They also help our
body to manage diseases like hypertension, respiratory diseases, diabetes, and cardiovascular diseases. Exercises can
promote positive mental health as well.
• Acute respiratory distress syndrome is one of the significant causes of death among COVID-19 patients. Regular exercise
can significantly reduce the risk of this condition, according to the research.

5. Is there any research to back up the significance of workouts?
• A research study was carried out to determine the effect of regular fitness workouts at home during the lockdown period
through semi-structured telephone interviews. This study was conducted on 22 adults who were working out in the gym
regularly before the pandemic.
The researchers found that the participants were undergoing the following issues during the initial stage of lockdown:
• Lack of motivation for exercise
• Negative perception
• Overdependence on social media
• Psychological health issues
Later, these participants experienced a gradual improvement in positive motivation and self-perception. They started
continuing fitness exercises at home instead of depending on gym equipment. They play music while working out at home.
All these factors helped them to manage their psychological issues.

6. What are the types of physical activities?
There are two types of physical activities:
• Moderate intensity activities
• Vigorous-intensity activities

7. • Moderate-intensity activities include weight training, brisk walking, hiking, cycling on ground level, and skating. In these
exercises, you will be starting to sweat and breathe faster. You can talk in entire sentences but unable to sing.
• Vigorous-intensity activities include skipping, jogging, aerobics, and fast cycling on hills. In these exercises, you will be
sweating hard and become breathless. You cannot talk in entire sentences as you are working hard.
• A 2019 review article in the Journal of Sports and Health Science revealed the positive effect of moderate to vigorous
exercise. Less than 60 minutes of exercise plays a vital role in improving your immunity.

8. What does WHO recommend?
• The World Health Organization (WHO) recommends 75 minutes of vigorous-intensity physical activity or 150 minutes of
moderate-intensity, or a combination of both per week.
• However, do not forget to include warm-up time and cool down time into your workout schedule.
• To stay active at home, the WHO has provided a detailed age-wise workout schedule as listed below:
• For children under five years of age
Practice throwing, kicking, catching, jumping, and skipping to develop balance and posture.

9. For children and adolescents (age 5-17 years)
• Play board games like chess or outdoor games like badminton with your family members.
• Practice throwing, kicking, catching to develop balance and posture.
• Join in a virtual physical education class suitable for your age and work out regularly.
• Practice muscle-strengthening activities by lifting weights. Do sit-ups, press-ups, as well as squats at regular intervals.

10. For adults (aged 17 years and older):
• Engage in home-based exercises such as endurance training, balance and flexibility exercises, and aerobic activities.
• Practice yoga to reduce anxiety, depression, and stress and improve the quality of sleep. Relax by taking a deep breath so
that you can remain calm. Improving breathing time was equally essential to prepare your lungs for more oxygen intake.
• Reduce long hours of sitting. Take a brief 3–5-minute break for every 20-30 minutes.
• Do household chores like gardening, wiping the room surfaces, scrubbing the sink, and vacuuming the rooms.
• Join in a virtual exercise class and work out to psychologically feel that you are in the gym.
• Practice muscle-strengthening activities by lifting weights. Do sit-ups, press-ups, as well as squats at regular intervals.

11. Home-based exercises recommended by WHO/Europe
Here is the list of home-based exercises recommended by WHO/Europe to deal with this pandemic season:
1. Knee to elbow exercise to improve your breathing rate and heart's condition.
2. Plank exercise to strengthen your arms, legs, and belly.
3. Back extensions to strengthen your back.
4. Squat exercise to strengthen your glutes and legs.
5. Side knee lifts to improve your breathing rate and heart’s condition.
6. Superman exercise to strengthen your glutes, back muscles, and belly.
7. Bridge exercise to strengthen your glutes.
8. Chair dips to strengthen your triceps muscles.
9. Chest opener exercise to stretch your shoulders and chest.
10. Child's pose to stretch your shoulders, back, and sides of your body.
11. Legs up the wall to relax and de-stress

12. The Upshot?
• It isn't easy to perform your favorite forms of exercise at home.
• You are bound to feel frustrated! But do not put yourself down.
• Keep motivating yourself and try new workouts until you enjoy them to the core.
• Focus on how you can improve yourself in a positive manner instead of being depressed.
• Moreover, think that you have got an opportunity to build your healthy habits while being at home.
• Hence, keep in mind that whatever healthy habits you build now will keep you happy and healthy even after this pandemic
era.

13. Contact us
• Website: https://medicastemcells.com/
• Contact us: https://medicastemcells.com/contact-us/