Because of the spread of the coronavirus worldwide as a global pandemic, the World Health Organization advised some measures like washing hands regularly, always wearing a mask if you leave the house for necessity, and practicing social distancing. They also advised healthy people to stay home in quarantine to stay safe and avoid getting sick. They recommend doing 150 to 75 minutes of physical activity per week.

Staying home for long times affects physical and mental health. So physical activity and relaxation help keep calm and boost your body's immunity.

How to keep active at home during health quarantine?

• Doing some workouts during the day helps move your muscles and improve blood flow. House chores like cleaning, taking care of plants, playing with kids, and dancing improve your mood and physical health.
• Watch videos on how to exercise for beginners and pros online, especially on YouTube. But be sure to do the exercises carefully and correctly so you don’t get hurt.
• Walking helps you stay active. If you have a phone call, try walking around the house while talking instead of sitting. If you walk around the house, keep social distance to keep yourself and others safe.
• Try to break up sitting in one place every 30 minutes by standing up. Also spend some time on brain activities like reading, board games, and puzzles.
• Try to relax as much as possible because meditation and deep breathing help you calm down and improve your mental state.
• Focus on eating healthy food and drinking water regularly instead of sugary or fizzy drinks. Try to stop drinking alcohol completely and eat fruits and vegetables regularly instead of sugars and fats. Also, try to reduce salt use in your food.

To support your physical activity during home quarantine, WHO prepared a set of home exercise examples, which are:

First exercise: Knee to elbow

Touch your right elbow with your left knee and switch sides. Repeat up to 5 times for 1-2 minutes and rest for 30-60 seconds.

This exercise raises your heart rate and breathing.

Second exercise: Plank

Lift your body off the floor resting on your elbows placed under your shoulders. Keep your hips steady. Repeat up to 5 times for 20-30 seconds (or more if possible) and rest 30-60 seconds.

This exercise strengthens your abs, arms, and legs.

The third exercise :- Back extensions

Touch your ears with your fingertips while keeping your legs on the ground, then lift your upper body and lower it again 10-15 times (or more) repeating up to 5 times, rest for 30-60 seconds.

This exercise strengthens the back muscles.

The fourth exercise :- Squats

Stand with feet apart, bend your knees and hold your arms in front of your chest, then press down 10-15 times (or more) repeating up to 5 times, rest for 30-60 seconds.

This exercise strengthens your legs and muscles.

The fifth exercise :- Side knee lifts 

Lift your right knee to the side then touch your knee with your right elbow and do the opposite, repeat up to 5 times for 1-2 minutes, then rest 30-60 seconds.

This exercise raises your heart rate and breathing.

Exercise six :- Superman

Lift your body off the ground leaning on your left arm with your right knee bent. Raise your right arm forward while stretching your left leg back, then switch. Do this 20-30 times (or more), repeat up to 5 times and rest 30-60 seconds.

This exercise strengthens your abs, glutes and back muscles.

Exercise seven :- Bridge

Press your feet firmly on the ground and your arms too. Lift your hips as high as you can and slowly lower them back down. Do this 10-15 times (or more), repeat up to 5 times and rest 30-60 seconds.

This exercise strengthens your glute muscles.

Exercise eight: Chair dips

Lean on your elbows on a chair seat, bend your knees and keep feet on the floor. Bend your arms until your butt gets close to the floor, then straighten them again. Do this 10-15 times (or more) with up to 5 sets and rest 30-60 seconds between sets.

This exercise strengthens your triceps.

Exercise nine: Chest opener

Clasp your fingers behind your back and stretch your arms while opening your chest forward for 20-30 seconds (or more).

This exercise stretches your chest and shoulder muscles.

Exercise ten: Child’s pose

Rest your belly and chest on your thighs with arms stretched forward and knees bent on the floor. Breathe calmly and hold for 20-30 seconds (or more).

This pose helps stretch your back, shoulders, and sides.

Exercise eleven :- Seated meditation

Sit comfortably on the floor making sure your back is straight. Relax your arms on your knees, close your eyes, breathe slowly and deeply, and relax fully. Focus on the gradual in and out of your breath without thinking about any worries or negative thoughts. Continue for 5-10 minutes or more.

This exercise will help calm your mind.

Exercise twelve :- Legs up the wall

Lie down with the upper part of your body on the floor and raise your legs up against the wall. Relax your body, breathe deeply and quietly, and focus on the positive side. Continue for up to 5 minutes.

This exercise reduces tension and helps you feel relaxed.

To reach exercises that help you get active and regain your fitness, and to get diets that suit you, we advise you to follow up with a specialist in this field who can support you in this at Fitness Garage.