Staying Physically Active During Self-Quarantine Avinash Rajapet - Program Director & Head Trainer, Fitbee March 25, 2020

Staying Physically Active During Self-Quarantine

As more COVID-19 cases continue to emerge throughout the world, most of us have been advised to stay at home in self-quarantine. Whether it is children or adults, staying at home for prolonged periods of time can pose a significant risk to the physical and emotional health of an individual. Physical activity and simple relaxation techniques are invaluable in helping you remain calm and protect your health during this time.
For adults, the American Heart Association recommends at least 150 minutes moderate-intensity activity or 75 minutes per week of vigorous aerobic activity, or a combination of both, preferably spread throughout the week. For children (5 to 17 years), the World Health Organisation (WHO) recommends at least 60 minutes of exercise per day spread throughout the day (i.e. 2 bouts of 30 minutes or 3 bouts of 20 minutes).

Benefits of exercise for children include developing a healthy musculoskeletal tissues (i.e. bones, muscles and joints), a healthy cardiovascular system (i.e. heart and lungs), neuromuscular awareness (i.e. coordination and movement control), and maintaining healthy body weight. Participation in physical activity can assist in the social development of young people by building self-confidence, social interaction, and integration. It has also been suggested that physically active young people more readily adopt other healthy behaviours (e.g. avoidance of tobacco, alcohol and drug use) and demonstrate higher academic performance at school.

WHO recommends the following:

1. Follow an online exercise class: There are a lot of apps and channels out there for adults, but very few for children. In this regard, the Fitb.ee App provides daily exercises that caters to children
aged 4 to 19.

2. Take short active breaks during the day: Short bouts of physical activity add up to the daily recommendations. You may use the suggested exercises below as inspiration to be active every day.
Encourage your kids to participate in household chores likes washing the car and dishes, assisting in the garden etc. to stay active.

3. Walk: Even in small spaces, walking around or walking on the spot, can help you remain active. If you decide to go outside to walk or exercise, maintain at least a 1-meter distance from other people. The
Fitb.ee App has a cool walking button where the bee gives you company while walking indoors or outdoors.

4. Breathe: Deep breaths can help you remain calm. Stand tall or sit cross-legged, close your eyes and breathe deeply. Inhale through your nose and exhale through your mouth.

5. Hydrate: This is the most underrated yet the most important facet of staying healthy. Consume plenty of fluids throughout the day.

6. Sleep: Ensure that your child gets 7 to 9 hours of uninterrupted sleep in the night.

Here are some workouts that you can do from home without any equipment:

1. Jog in place

2. Toe touches

3. Jumping jacks

4. High Knees

5. Half squats

6. Tiger claw

7. Inchworms

8. Swimmer planks Forward

9. Glute bridges

10. Jab + cross

11. Mountain climbers

12. Squat + punches

13. Butterflies

14. Around the world

Disclaimer: This guidance is intended for people in self-quarantine without any symptoms or diagnosis of acute respiratory illness or any previous ailments. Please seek medical guidance in case of any health condition.

Also, do download and check out Fitb.ee, one of India’s emerging fitness applications for children with an array of fun and structured children’s workouts, fitness tips, nutrition plans, easy workout hacks, etc.

Download the App:
App Store
Play Store

  • Reply
    March 26, 2020, 7:51 pm

    My birth date is not coming .I am.12 yrs

  • Reply
    March 28, 2020, 9:53 am

    Very nice intuitive taken.Loved the app.

  • Reply
    February 8, 2021, 1:30 pm

    A round of applause for your blog post. Really looking forward to read more. Fantastic. Cristal Abbie McWherter

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