Simple exercise at home during Covid-19

As the world is shaken by the spread of the virus corona, which is later known as Corona Virus Disease 2019 (COVID-19).  It is believed that COVID-19 is a pandemic caused by severe acute respiratory syndrome coronavirus 2 (SARS-CoV-2) that affects a patient’s lower respiratory system. 

Though the number of vaccines has come out to cure or prevent the spread of COVID-19, one of the ways believed to be effective to prevent COVID-19 is by improving the immune system so that one can fight the virus if it enters one’s body.

A strong immune system is a good defender against the COVID-19 virus. Regular exercise is a way to keep one’s health and fitness and to maintain a strong immune system. 

Several studies show that physically active individuals are stronger against viral and bacterial infections than those who are not physically active.  Physical exercises have been proven to protect individuals against cognitive problems and depression.

Therefore, routine exercise is important during the COVID-19 pandemic.  Regular physical activities and exercises are crucial factors that determine the quality of life.  Not only do these activities maintain fitness and improve the immune system to prevent COVID-19 infection, but they are also critical in maintaining muscle and bone integrity.

Outdoor exercises are deemed to be beneficial for mental health during the pandemic. However, outdoor activities bring the risk of COVID-19 contagion. Hence, those who wish to do outdoor exercises need to be more careful and bear in mind to work out individually, away from the crowd. Outdoor exercises like running, jogging, walking, or cycling can be done during the COVID-19 pandemic but group exercises such as basketball or soccer are clearly not recommended. One can do other forms of exercise or physical activities, as long as they are not done in groups.

Indoor exercises are important because regular exercise has been proven to have a protective function against various chronic illnesses, from physiological illness such as cardiovascular diseases to neurological illness such as dementia and depression.

Physical activities have been proven to cause relatively big physiological changes in the immune system.  It has been recommended to do exercise training that improves cells mediated by immune functions and to reduce the risks of infection and autoimmune diseases in the elderly.

Studies have consistently shown a decrease in the levels of upper-respiratory illness in physically active individuals or on those who are fit. 

One can do several exercises at home during the Covid 19 pandemic or when practising social distancing.  Since most countries in the world enforce lockdown in their regions, it is almost impossible to do outdoor exercises. 

3-5 times per week physical exercise could be performed, in moderate intensity for a duration of 30-45 minutes. Two types of exercise can be performed at home through a series of simple workout i.e. aerobic exercise to maintain or enhance cardiovascular capabilities and anaerobic exercise to maintain muscle and bone strengths. These simple exercises are easy to do but highly beneficial for improving the immune system during the COVID-19 pandemic.

Outline some of the alternative exercises to do at home during the COVID-19 pandemic

• Stair climbing at one’s house can be an alternative exercise during the COVID-19 exercise. 
• Jumping jacks are an exercise to strengthen leg muscles, improve coordination, and enhance cardiovascular capabilities.
• Jump rope is a simple exercise to do at home. This exercise is performed using a 3- to 4-meter rope, depending on one’s height.
• High Knee exercise can strengthen thighs muscles, abs, and cardiovascular in the long term.
• Push up is the perfect exercise if you want to strengthen your upper body.
• Sit up is a good exercise to strengthen and tighten abdominal muscles.
• Leg raise exercise aims to strengthen and shape abdominal muscles, especially lower abs.
• Step up is an alternative exercise to strengthen thighs muscle.
• The plank exercise is simple, yet functional and practical, posture. There are many benefits of doing plank exercise, not only to strengthen the abdominal muscles but also to strengthen other muscles all over the body.
• Chair dip exercise is to strengthen the arms, shoulders, and chest.  This exercise can be an alternative to do at home because it only needs a chair as equipment.

There are many options of exercise that one can do at home. Some of the exercises one can do at home including: stair climbing, jumping jacks, jump rope, high knee, pushups, sit-ups, step up, plank, lunges, squats, mountain climbers, chair dips, and leg raises.

No doubt, these exercises are pretty simple, can cover your needs to stay healthy and fit during social distancing in the COVID-19 pandemic. These exercises consist of cardiovascular exercises (heart, blood vessel, and lungs), muscular and bone-strengthening exercises, and joints strengthening exercises. Routine exercises in moderate intensity will keep you fit and healthy to enhance your immune system to prevent COVID-19 infection.

Generally, these exercises do not require special equipment available in gyms.  These can be adopted at home-based alternatives of exercises without a partner or special equipment.  Doing medium intensity exercises routinely will improve the immune system.