Dr. Fernando de la Guía, from REMA (Rehabilitation Marina Alta), review the recommendations being made on physical activity in quarantine: What kinds of exercises are beneficial? Follow these tips carefully.
The terrible pandemic due to the coronavirus or COVID-19 that we are suffering, is changing all our patterns and habits of life, and one of them is physical activity. From REMA they have carried out a review regarding what is recommended in extreme situations such as the quarantine that we are living and under the logical instructions of the health authorities of impossibility of exercising in outdoor places (street, field) as well as in public gyms.
We hear in some media people who are against the prohibition of carrying out activities in external places, even some countries around us continue to allow physical activity outdoors, but we must insist that confinement is the best option to stop this terrifying infection, which has a very fast propagation. Unfortunately we are all going to have a decrease in our activity, but the extreme situation we live in requires it, and common sense must prevail, we cannot risk our health, that of our family and, of course, that of our society. So we must remember that doing at least a little exercise is better than nothing.
What type of exercise is recommended in this quarantine situation?
The first thing is to indicate that any place in the house can be good, as long as it has enough space to exercise, and with ventilation. It should include the combination of aerobic, resistance, balance and coordination, stretching and mobility exercises, using safe, simple and easily performed activities to maintain fitness levels, so the following should be highlighted:
- Walk at home, use the hallway, your own garden area, terrace, always avoiding common areas of the urbanizations.
- Those who have stairs in their homes, it is highly recommended to climb them, combining them with the well-known "squats" holding a chair, sitting and getting up from the chair or going up and down a step.
- Very useful to do sit-ups and push-ups.
Home exercise frequency
The recommendations would be five days a week, which in this particular quarantine situation could be increased to between five and seven days a week, noting that:
- There should be at least 30 minutes of moderate physical activity every day, since exercise at moderate intensity improves the immune system, and in the situation we are in, it is the most useful for us.
- Have at least 20 minutes of vigorous physical activity every other day.
- Associate two resistance exercise training sessions per week.
- The guidelines recommend at least 150 to 300 minutes per week of aerobic exercise.
The psychological impact of quarantine
Quarantine will leave a psychological mark on everyone (news of the deceased, an increase in those infected, friends or family members affected) and may increase as the days go by (all the days seem the same, we lose track of what day it is, we We go to bed and get up at different times than usual, we watch more television than usual). You can associate fears of being infected and the possible consequences that this would entail, ideas of boredom (that is why it is essential to increase reading, talk to our relatives using programs for it, take traditional board games out of the cupboards and meet with our family to entertain and laugh during the game). Also the presence of multiple inappropriate information that we are receiving through different social media has consequences. There is no doubt that this quarantine in our homes can increase behaviors that lead to greater inactivity, with increased anxiety and even depression, which can be overcome with increased physical activity.
We must exercise throughout this quarantine, we should not stay still at home without any type of activity, and more so if we have any cardiovascular risk factor, such as hypertension or diabetes, and we would be in an ideal situation to reduce or end the tobacco use, which no benefit brings us.
Thus, during this quarantine, moderate intensity (40-60% heart rate reserve or 65-75% of maximum heart rate) should be the ideal option for older people, with the aim of improving the protective function of the exercise. From here we recommend the combination of moderate and intense intensities in addition to practicing strengthening activities on a regular basis.
And of course, thank (there will never be enough words) to all those who are working for our well-being, for our health, for our security, for our supply, in everything essential to our life. Thank you, thank you and a thousand times thank you. We all beat this damn coronavirus together!