How to Stay physically & mentally  active
during self-quarantine

As many of us are being told to hunker down in our apartments and houses and limit trips outside and social contact, things are feeling pretty “real” at this point. Aside from the general worry, people may have about their physical health as they digest the news from around the world and here at home, there’s the larger toll this is taking on our collective mental health. One of the main weapons we have to fight the virus is social distancing—a deeply unnatural practice for humans, but an essential one.

Here are some of the physical and mental health practices to make sure to keep doing—or begin doing, for some of us—during the lockdown period.

Have a routine (as much as you can)

We know how important routine is, especially for kids, under normal conditions. And when schools are closed and many people are working from home or told to stay at home, it might feel like all bets are off. But it’s actually much better for everyone’s mental health to try to keep a routine going, as much as possible.

“This means eating meals at regular times, sleeping, waking and exercising at set times, and maintaining social (socially distant) contact. Unstructured time can create boredom, spikes in anxiety or depression, which can lead to unhealthy patterns of coping.”

Another reason is that keeping a routine reduces “decision fatigue,” the overwhelm and exhaustion that can come from too many options. So in the morning, rather than wondering whether to start work or help the kids with their online learning, it’s better to know what you’re going to do—make a schedule that everyone can get on board with, and try to stick with it (as much as is possible—don’t beat yourself up if it doesn’t always work, and it’s sure not to work some days)

Maintain community and social connection

As mentioned, we’re fundamentally social creatures, and during crises, it’s natural to want to gather. Social connectivity is perhaps the greatest determinant of wellbeing. Unfortunately, it’s the opposite of what we can do right now, so we have to be creative, to maintain both psychological closeness and a sense of community. Texting and social media are ok, but picking up the phone and talking or videoconferencing, or having a safe-distance conversation on the street, is probably much better.

Be of service, from a distance

Being of service is one of the best things we can do for society—and on a more selfish note, for ourselves. Studies have repeatedly found that serving others, even via small acts of kindness, has strong and immediate mental health benefits. And feeling a sense of purpose has also been shown to help people recover from negative events and build resilience. For people who are lucky enough to be healthy right now and not caring for a loved one who’s sick, finding ways to help others in this kind of crisis is probably very good for your own well-being.

Meditate, or just breathe

Meditation has lots of research behind it, as most people by now know—it’s been shown to reduce symptoms of depression and anxiety, and even increase the volume of certain areas of the brain.
But if meditation isn’t for you, breathing slowly might be. 

Start an at-home exercise routine

Working out at home in these times is obviously a good way to stay healthy and kill indoor time. 

These are few exercises one can try at home.

1.Knee to elbow

​Touch one knee with the opposite elbow, alternating sides. Find your own pace. Try to perform this for 1–2 minutes, rest for 30–60 seconds, and repeat up to 5 times. This exercise should increase your heart and breathing rates

.

​

2. Plank

​Support your forearms firmly on the ground, with the elbows under the shoulders. Keep the hips at the level of the head. Hold for 20–30 seconds (or more, if possible), rest for 30–60 seconds, and repeat up to 5 times. This exercise strengthens your belly, arms, and legs.

​

3. Back extensions

​Touch your ears with your fingertips and lift your upper body, keeping the legs on the ground. Lower the upper body again. Perform this exercise 10–15 times (or more), rest for 30–60 seconds, and repeat up to 5 times. This exercise strengthens your back muscles.

​

4. Squats

​Place your feet at hip distance with the toes pointing slightly outwards. Bend the knees as much as feels comfortable, keeping the heels on the ground and the knees over (not in front of) the feet. Bend and stretch the legs. Perform this exercise 10–15 times (or more), rest for 30–60 seconds, and repeat up to 5 times. This exercise strengthens your legs and glutes.

 

5.Side knee lifts

Touch your knee with your elbow, lifting the knee to the side, alternating sides. Find your own pace. Try to perform this for 1–2 minutes, rest for 30–60 seconds, and repeat up to 5 times. This exercise should increase your heart and breathing rates.

​

6.Superman

​Place your hands under your shoulders and knees under your hips. Lift one arm forward and the opposite leg back, alternating sides. Perform this exercise 20–30 times (or more), rest for 30–60 seconds, and repeat up to 5 times. This exercise strengthens your belly, glutes and back muscles.

​

7. Bridge​

Plant your feet firmly on the ground with the knees over the heels. Lift the hips as much as it feels comfortable and slowly lower them again. Perform this exercise 10–15 times (or more), rest for 30–60 seconds, and repeat up to 5 times. This exercise strengthens your glutes.

8.Chair dips

Hold onto the seat of a chair, with your feet about half a meter away from the chair. Bend your arms as you lower your hips to the ground, then straighten the arms. Perform this exercise 10–15 times (or more), rest for 30–60 seconds, and repeat up to 5 times. This exercise strengthens your triceps.

9.Child’s pose

​With the knees on the ground, bring your hips to your heels. Rest your belly on your thighs and actively stretch your arms forward. Breathe normally. Hold this position for 20–30 seconds (or more). This position stretches your back, shoulders and sides of the body.

​

10.Seated meditation

​Sit comfortably on the floor with your legs crossed (alternatively, sit on a chair). Make sure your back is straight. Close your eyes, relax your body and progressively deepen your breathing. Concentrate on your breath, trying not to focus on any thoughts or concerns. Remain in this position for 5–10 minutes or more, to relax and clear your mind.

​