By Michelle Liu
As coronavirus cases climb in North Carolina, Governor Roy Cooper has extended the stay-at-home request until May 8. Enclosed in our houses, we are more likely to engage in sedentary behavior, such as sitting at a table doing homework or laying on the couch watching shows. At the same time, quarantine might increase loneliness, stress, and anxiety levels. Knowing these two dangerous factors, we must stay active, even during a quarantine. Indeed, the American Heart Association recommends 2.5 hours of vigorous exercise per week for teens and adults. And there are still ways to remain active even with many gyms closed during the quarantine. Here are some ways to remain active while staying safe:
Go Outside (But Keep Social Distancing!)
As long as you remain 6 feet away from other people, it’s safe to go outside to get a breath of fresh air. You can walk your dog, jog, or bike in the neighborhood. Make sure that you get your daily steps in. Walking less than 5,000 steps per day is considered inactive. In a 2011 study, the International Journal of Behavioral Nutrition and Physical Activity recommends that we take 10,000 steps a day. You can track your steps using a health app on a phone, a Fitbit, a smartwatch, or a pedometer.
Take Short Breaks from Sitting Down
Without a doubt, most people are sitting down for longer times than they used to before, but this prolonged period of sitting down is dangerous. Live Science even declared that living a sedentary lifestyle increases the chances of diabetes, cancer, and a shorter life span. Indeed, “if you sit more than 8 hours [a day], that's probably linked to a lot of the negative health effects.” Sitting down for prolonged periods of time increases the chance of dying from cancer by 17%, along with a 91% increase in diabetes and heart disease. So take short breaks between watching TV, doing homework, or reading your book. Make sure to stand up once in a while to maybe clean the house, wash the dishes, or reorganize your bookshelf.
Gardening
Be productive by starting a garden! Not only will gardening get you off your feet, but it will also decrease stress levels. A Japanese study revealed that gardening significantly decreases cortisol, the stress hormone, in the body. After gardening for 30 minutes, participants in the study reported lower stress levels, cortisol, heart rate, and blood pressure. Gardening will also allow you to eat healthier by planting your own locally grown and organic vegetables.
Indoor Exercises
Even in the confines of our homes, we can remain active. Indoor exercises include planks, push-ups, lunges, burpees, flutter kicks, squats, or wall sits. Pilates is a great form of exercise that can be done in the house. You can even join an online fitness group for accountability. For this type of indoor exercise, it’s recommended that you stretch before exercising to decrease the chances of overexerting or hurting yourself.
Focus on Mental Health
Just like physical health, mental health is also vital to staying healthy. But contrary to physical health, mental health may be harder to maintain during the quarantine. The Lancet, a renowned medical journal, reports that the isolation from quarantine is related to depression, stress, insomnia, emotional exhaustion, and confusion. The longer the quarantine is, the more severe the symptoms with “symptoms of PTSD were greater in people quarantined over 10 days”. So to stay mentally healthy while social distancing, we can utilize telehealth or mental therapy over the internet. Additionally, we can find new hobbies to decrease feelings of boredom, make new routines to give our changed lives more stability, and meditate to lower stress and anxiety. It is also crucial to remember to be self-compassionate and understanding. Many people feel stressed since they are no longer as productive as they used to be. But remember, we are living through unprecedented times so it is completely okay to take a break for yourself sometimes. We all deserve it once in a while.
References:
“American Heart Association Recommendations for Physical Activity in Adults and Kids.” Www.heart.org, 2020, www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults.
Croteau, Jeanne. “How Gardening Can Fight Stress And Improve Your Life.” Forbes, Forbes Magazine, 1 Apr. 2019, www.forbes.com/sites/jeannecroteau/2019/03/27/how-gardening-can-fight-stress-and-improve-your-life/#765c7c086b5f.
Tudor-Locke, C., et al. “How Many Steps/Day Are Enough? for Adults.” International Journal of Behavioral Nutrition and Physical Activity, BioMed Central, 1 Jan. 1970, ijbnpa.biomedcentral.com/articles/10.1186/1479-5868-8-79.
Wei, Marlynn. “New Research on Stress of Quarantine and 5 Ways to Feel Better.” Psychology Today, Sussex Publishers, 31 Mar. 2020, www.psychologytoday.com/us/blog/urban-survival/202003/new-research-stress-quarantine-and-5-ways-feel-better.
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