As additional COVID-19 cases arise in the WHO European Region, many healthy people are asked to remain at home in self-quarantine. Fitness centers and other places where people regularly exercise will be temporarily closed in various nations. Staying at home for extended periods might make it difficult to stay physically active. Individuals' health, well-being, and quality of life might suffer due to sedentary behavior and insufficient levels of physical exercise. Self-quarantine can also stress residents' lives and jeopardize their mental health.
The World Health Organization advises 150 minutes of moderate-intensity physical activity per week or 75 minutes of vigorous-intensity physical activity per week or a mix of the two. These instructions may still be carried out at home, with no special equipment and in a small amount of space. Here are some suggestions for staying active and reducing sedentary behavior when at home during COVID-19.

During The Day, Take Short Activity Breaks

Short bursts of physical exercise add up to the weekly guidelines. You can use the workouts mentioned below as motivation to remain active every day. Other ways to be active at home include dancing, playing with children, and completing household duties such as cleaning and gardening.

Participate In An Online Workout Class

Take advantage of the numerous online workout classes available. Many of these are available for free on YouTube. Be cautious and conscious of your limitations if you have no prior experience with these exercises.

Walk Around Leisurely

Walking around or on the spot might help you stay active even in tiny places if you have a phone conversation instead of sitting down, standing, or moving around your house while you chat. If you decide to stroll or exercise outside, keep at least a 1-meter space from other people.

Stand Up A Little More

Ideally, every 30 minutes, interrupt sitting and reclining time. Consider making a standing desk out of a high table or stacking a stack of books or other things to allow you to work while standing. Prioritize cognitively stimulating activities such as reading, board games, and puzzles during idle leisure time.

Relax At Times

Meditation and deep breathing might assist you in remaining calm. For your convenience, a few relaxing techniques are provided below as samples. It is also imperative to eat wisely and remain hydrated for maximum health. The World Health Organization suggests drinking water instead of sugar-sweetened drinks.
Adults should limit or avoid alcoholic beverages, and young individuals, pregnant and nursing women, and persons with significant health problems should avoid them entirely. Limit your diet of salt, sugar, and fat while increasing your intake of fruits and vegetables. Choose whole grains over processed meals.

Exemplifications of Home-Based Physical Activities

WHO has created a series of home-based activities to assist persons in being physically active while at home?

Elbow to Knee For Heart Rate

Alternate touching one knee with the opposite elbow. Set your speed. Try to do this for 1–2 minutes, then rest for 30–60 seconds before repeating up to 5 times. This workout should speed up your heart rate and breathing rate.

Plank For Stomach

Firmly place your forearms on the ground, with your elbows beneath your shoulders. Maintain hip level with the head. Hold for 20–30 seconds (or longer if feasible), then rest for 30–60 seconds before repeating up to 5 times. This workout helps to build your stomach, arms, and legs.

Back Extensions For Upper Body

Lift your upper body, keep your legs on the ground, and touch your ears with your fingertips. Lower your upper body once more. Repeat this exercise 10–15 times (or more), then rest for 30–60 seconds before repeating up to 5 times.

Squats For Lower Body

Put your feet hip-distance apart, with your toes pointed slightly outwards. Bend the knees to your comfort level, keeping the heels on the ground and the knees over (not in front of) the feet. Legs should be bent and stretched. Repeat this exercise 10–15 times (or more), then rest for 30–60 seconds before repeating up to 5 times. This exercise will help you strengthen your legs and glutes.

Knee Raises On The Side

Touch your knee with your elbow and lift it to the side, switching sides. Set your speed. Try to do this for 1–2 minutes, then rest for 30–60 seconds before repeating up to 5 times. This workout should speed up your heart rate and breathing rate.

Chair Dips For Triceps

Hold on to the seat of a chair with your feet approximately half a meter distant. As you lower your hips to the ground, bend your arms, then straighten them. Repeat this exercise 10–15 times (or more), then rest for 30–60 seconds before repeating up to 5 times. This workout helps to strengthen your triceps.

Summing It Up!

The COVID-19 epidemic is causing havoc all over the planet. Globally, substantial social distancing measures are in place, restricting people's everyday activities, and governments worldwide are pleading with people to keep safe and stay at home. Try these physical activities to stay fit and healthy while at home.