How to Keep Yourself Fit in COVID-19 Pandemic?

COVID-19, an alarming situation for all of us in the world. The fast-moving world suddenly becomes a standstill condition. This situation massively affects the everyday lifestyle. To check the rapid spread of the disease, the only effective strategy is to follow social distancing. To maintain social distancing authority-imposed lockdown. As a result, business activities, public places, office activities, fitness, activity centers, and overall social life have hampered many aspects of people's lives. All the people become confined in their house and do not go outside. In this situation, people spend most of their time on social networks, the internet, and gaming; even after some pandemic, people start work from home. Be accustomed to working from home, people do not move from one place to another, and they are lacking all types of physical activity, even regular exercise as all Jim centers are doing off. This creates a significant mental and physical hamper for all ages of people. To overcome this condition, we may take some new methods to get a healthy and sound life.

What is physical fitness?

Physical activity is any body movement produced by skeletal muscle that obtains energy expenditure. Physical activity considers two main types: 

Aerobic fitness includes moderate to vigorous activity that makes a bit warm feeling and causes an increase in respiration and pulse rate.

Strength and balance: 

These are the forgotten component of physical activity though it is an essential part that has many benefits.

The most common physical activities are cycling, walking, playing, dancing, gardening, house cleaning, carrying heavy shopping, etc., during the COVID 19 pandemic, which helps all people be physically active. Even a short break from sitting and doing some movement becomes an essential part of physical activity nowadays.

Why do we keep our bodies fit?

• Regular physical activity is essential for young, old, and all of us for staying healthy. 
• It reduces one stress feeling condition and anxiety, which is very much familiar during this COVID 19. 
• Consistent physical activity helps our body's systems to work better.
• Moderate-to-vigorous physical activity such as speed-walking or jogging helps to reduce the use of alcohol and other narcotics.
• Boost up our immune system
• Reduces high blood pressure
• It helps to weight management.
• Reduce the risk of coronary disease, diabetes, stroke, particular cancer, depression.
• It improves muscle strength, body balance, flexibility, mental health, and all-over feeling of well-being.
• In the case of children, physical activity supports healthy growth and development, reduces disease risk, and helps develop fundamental movement skills.

Way to keep physical fitness

WHO says that every week 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity or a combination of both must be needed. We can still achieve those recommendations at home, with no special equipment, and with limited space.

Some tips are given below on how to stay physically active and reduce sluggish behavior while at home in self-quarantine:

Indoor activities:

• Put some music on and walk briskly around the house or up and down the stairs for 1015 minutes, 2-3 times per day
• Dance to your favorite music
• Jump rope (if your joints can handle it).
• Do an exercise video.
• Use home cardio machines if you have them.

Outdoor activities: 

If our authority permits, we can do some outdoor activities such as;

• Walk or jog around your neighborhood. Stay 6 feet away from others
• Be active in a local park. Spending time in nature may enhance immune function. Wash your hands when you get home
• Go for a bicycle ride
• Do gardening and lawn work (Spring is around the corner.
• Play active games with your family. 

Strength training: 

• Download a strength workout app to your smartphone, such as the 7-Minute Workout (no equipment necessary).
• Do a strength training video.
• Perform yoga – deep breathing and mindfulness can also reduce anxiety.
• Find ways to do simple muscle strengthening exercises around your house such as squats or sit-to-stands from a sturdy chair, push-ups against a wall, the kitchen counter or the floor, lunges or single-leg step-ups on stairs.

Among all of these above activities, we should not deny some most important activities, which are;

1. Take a short active break within our working time.
2. Follow a minimum exercise routine from any online class.
3. Walking at the home when you speak or receive a phone call.
4. Standup within your long-time sitting activity and Relax 

For optimal health, it is also essential to bear in mind that eat healthily and stay hydrated. WHO recommends drinking water instead of sugar-sweetened soft drinks. Limit or avoid alcoholic beverages for adults and strictly avoid these in young people, pregnant and breastfeeding women, or other health reasons. Ensure plenty of fruits and vegetables, and limit the intake of salt, sugar, and fat. I prefer whole grains rather than refined foods. This pandemic situation stuck all of our normal daily activities. So, we have to maintain such a way that we can lead a healthy and safe life. Our discussed issues may be helpful for all over the people. Physical activity, healthy food, healthy lifestyle may make our daily life much more refreshing and enjoyable. 

Shadia Tasnim

Faculty of Veterinary Science

Bangladesh Agricultural University.

Research Assistant

Abex Bio Research Centre.