{"id":2775,"date":"2020-06-27T10:27:41","date_gmt":"2020-06-27T10:27:41","guid":{"rendered":"https:\/\/www.kauveryhospital.com\/blog\/?p=2775"},"modified":"2023-04-28T06:26:00","modified_gmt":"2023-04-28T06:26:00","slug":"how-to-exercise-during-the-covid-19-pandemic","status":"publish","type":"post","link":"https:\/\/www.kauveryhospital.com\/blog\/heart-health\/how-to-exercise-during-the-covid-19-pandemic\/","title":{"rendered":"How to exercise during the Covid-19 pandemic"},"content":{"rendered":"<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">The Covid-19 pandemic and lockdown imposed by nations around the world has drastically changed the lifestyle of its people. Various aspects of our professional and personal lives have undergone a quick transformation even as we adapt to the \u2018new normal\u2019. One such aspect is Exercise.<br \/>\n<\/span><\/p>\n<ul style=\"text-align: justify;\">\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Exercise is critical to overall well-being and impacts both our physical and mental health.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">As <\/span><a href=\"https:\/\/www.kauveryhospital.com\/Centers-of-Excellence-and-Specialties\/Cardiology\"><span style=\"font-weight: 400;\">cardiologists<\/span><\/a><span style=\"font-weight: 400;\"> will tell you, exercise improves the performance of all organs, particularly the heart and lungs. It lowers blood pressure, blood sugar and cholesterols, and keeps body weight and waist circumference in check, which in turn reduce the risk of cardiovascular diseases.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Exercise releases the \u201cFeel good\u201d hormones, the endorphins, which are known to enhance mood and fight depression.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Exercise helps the person manage stress better, and sleep better, both of which are known to boost immunity.<\/span><\/li>\n<\/ul>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">But how does one exercise in the current situation where there are various restrictions? Is it even good to do so? Doctors are unanimous in that exercise is beneficial and very much advisable during the lockdown, unless one is Covid-positive.<br \/>\n<\/span><\/p>\n<p class=\"caps\"><iframe loading=\"lazy\" title=\"Basic stretches and mobility exercises\" width=\"900\" height=\"506\" src=\"https:\/\/www.youtube.com\/embed\/wRvjhE3k_cI?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Patients who are in the active phase of Covid-19 would be in quarantine, and at home isolation during convalescence. They are advised rest as the lungs are recovering and exertion may pose certain <\/span><a href=\"https:\/\/www.kauveryhospital.com\/blog\/k-way-health\/cardiology\/the-golden-hour-why-the-first-hour-is-the-most-important-after-a-heart-attack\/\"><span style=\"font-weight: 400;\">risks to their heart<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">If you are reading this article, in all probability, you do not suffer from Covid-19 presently.\u00a0<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Accordingly, your exercise regimen would depend on whether you belong to the high-risk group or the low-risk group.<\/span><\/p>\n<div class=\"also-read\"><strong>Also Read:<\/strong> <a href=\"https:\/\/www.kauveryhospital.com\/blog\/k-way-health\/cardiology\/south-indian-diet-plan-for-heart-patients\/\">South Indian Diet Plan for Heart Patients<\/a><\/div>\n<h2><span style=\"font-size: 14pt;\"><b>High-risk group<\/b><\/span><\/h2>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">People who are above 65 years of age, those who suffer from lung disease or asthma, and people with underlying conditions such as <\/span><a href=\"https:\/\/www.kauveryhospital.com\/blog\/?s=heart+disease\"><span style=\"font-weight: 400;\">heart disease<\/span><\/a><span style=\"font-weight: 400;\"> or diabetes are at high risk of infection from Covid-19. Such people are advised against stepping out of the home unless it is an emergency. In such a scenario, the person can only exercise indoors. Also, vigorous cardio exercises must be avoided by such people and only light exercise is advised.\u00a0<\/span><\/p>\n<div class=\"also-read\"><strong>Also Read:<\/strong> <a href=\"https:\/\/www.kauveryhospital.com\/blog\/k-way-health\/diabetology-and-general-medicine\/covid-19-what-diabetics-should-know\/\">COVID-19: What Diabetics should know!<\/a><\/div>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">This includes slow walking on a treadmill, slow cycling on a stationary cycle, walking inside the house, walking up and down stairs and simple yoga postures. Do this for 10 minutes once a day or once in the morning and once in the evening. Exercise lightly and do not work up a sweat. Do this daily and it will have a positive effect on your health and mood.<\/span><\/p>\n<h3><strong>\u00a0Low risk group<\/strong><\/h3>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">If you are below 65 years of age, and do not suffer from diabetes, any heart or lung condition, then you are at lower risk of contracting the disease, provided all other precautions are being taken.\u00a0\u00a0<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Such people have both indoor and outdoor exercises to choose from.\u00a0<\/span><\/p>\n<h3 style=\"text-align: justify;\"><b>Indoor<\/b><\/h3>\n<ul style=\"text-align: justify;\">\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Aerobics or dancing to music or in front of a music video<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Free-hand exercises such as pull-ups, push-ups, squats, front lunges, side lunges, crunches, planks, calf raises, jumping jacks and squats<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Yoga and mat Pilates<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Gardening<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Cleaning activities such as scrubbing, lugging a vacuum cleaner, mopping, etc<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Cooking tasks that strain your muscles, such as: kneading dough, leavening the dough (making rotis), lifting bags of provisions or vegetables<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Standing and working on the laptop<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Walking inside the home while talking on the phone<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Walking up and down stairs<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Walking to the kitchen or fridge every time to fetch water (avoid keeping a bottle full of water with you all the time)<\/span><\/li>\n<\/ul>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Do one or more of the above for 10-20 minutes, either once or twice a day. Feel free to work up a sweat or increase your heart beat. Sip water at regular intervals of time in order to stay hydrated.\u00a0<\/span><\/p>\n<div class=\"also-read\"><strong>Also Read:<\/strong> <a href=\"https:\/\/www.kauveryhospital.com\/blog\/k-way-health\/know-about-cardiac-arrhythmia-irregular-heartbeat\/\">Know About Cardiac Arrhythmia \u2013 Irregular Heartbeat<\/a><\/div>\n<h3 style=\"text-align: justify;\"><span style=\"font-size: 14pt;\"><b>Outdoor<\/b><\/span><\/h3>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">While going to the gym, swimming or playing team sports is still not an option, you can indulge in the following activities with certain precautions.\u00a0<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">During such outdoor activities, people around who may cough, sneeze or talk expel saliva and mucous which may carry the virus.\u00a0<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">When you touch any surface around you, you may inadvertently come in contact with the virus.\u00a0<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">You could also do the same and pose a risk to people around you.\u00a0<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Hence, the social distancing norm of maintaining 1-meter distance from another human may not be enough during such activities, according to some research conducted in Belgium.\u00a0<\/span><\/p>\n<ul style=\"text-align: justify;\">\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Regular or brisk walking: Maintain a distance of 4-5 meters or 15 feet from another human. If you face the risk of bumping into somebody opposite you, cross over to the other side.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Running or jogging: Maintain a distance of 10 meters or 30 feet from other humans.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Cycling: Maintain a distance of 20 meters or 60 feet from others.\u00a0<\/span><\/li>\n<\/ul>\n<h3><b>Note:<\/b><\/h3>\n<ul style=\"text-align: justify;\">\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Sip water from time to time in order to stay hydrated<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Do not wear your facemask during any of the above activities; as it can interfere with your breathing and oxygen intake.<\/span><\/span><\/li>\n<\/ul>\n<h3><b>Other factors to consider<\/b><\/h3>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Exercise, diet, stress management and sleep are the four pillars on which physical and mental health rest.\u00a0<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Even as you take care of exercise, as outlined above, do not ignore the other 3 pillars of health. Ensure you are eating healthy and normal meals during the lockdown. Avoid binge-eating, frequent snacking and sitting in front of the TV or laptop for long periods of time. Ensure you get your usual quota of sleep and do not oversleep.\u00a0<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Finally, avoid getting stressed about the virus. It\u2019s well known that 80% of people who get infected develop mild symptoms and rest 15 to 20% may develop moderate symptoms. Only 5% of those affected develop severe symptoms and face complications. This means, if you are following social distancing norms, do not step out frequently from home and wear a mask when you are out of home, the risk of infection is low.<\/span><\/p>\n<hr \/>\n<p>Kauvery Hospital is globally known for its multidisciplinary services at all its Centers of Excellence, and for its comprehensive, Avant-Grade technology, especially in diagnostics and remedial care in heart diseases, transplantation, vascular and neurosciences medicine. Located in the heart of Trichy (Tennur, Royal Road and Alexandria Road (Cantonment), Chennai, Hosur, Salem, Tirunelveli and Bengaluru, the hospital also renders adult and pediatric trauma care.<\/p>\n<p>Chennai \u2013 044 4000 6000 \u2022 Trichy \u2013 Cantonment \u2013 0431 4077777 \u2022 Trichy \u2013 Heartcity \u2013 0431 4077777 \u2022 Trichy \u2013 Tennur \u2013 0431 4022555 \u2022 Maa Kauvery Trichy \u2013 0431 4077777 \u2022 Kauvery Cancer Institute, Trichy \u2013 0431 4077777 \u2022 Hosur \u2013 04344 272727 \u2022 Salem \u2013 0427 2677777 \u2022 Tirunelveli &#8211; 0462 4006000 \u2022 Bengaluru &#8211; 080 6801 6801<\/p>\n","protected":false},"excerpt":{"rendered":"<p>The Covid-19 pandemic and lockdown imposed by nations around the world has drastically changed the lifestyle of its people. Various aspects of our professional and personal lives have undergone a<\/p>\n","protected":false},"author":3,"featured_media":2776,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[73],"tags":[],"class_list":["post-2775","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-heart-health"],"_links":{"self":[{"href":"https:\/\/www.kauveryhospital.com\/blog\/wp-json\/wp\/v2\/posts\/2775","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.kauveryhospital.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.kauveryhospital.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.kauveryhospital.com\/blog\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.kauveryhospital.com\/blog\/wp-json\/wp\/v2\/comments?post=2775"}],"version-history":[{"count":4,"href":"https:\/\/www.kauveryhospital.com\/blog\/wp-json\/wp\/v2\/posts\/2775\/revisions"}],"predecessor-version":[{"id":9248,"href":"https:\/\/www.kauveryhospital.com\/blog\/wp-json\/wp\/v2\/posts\/2775\/revisions\/9248"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.kauveryhospital.com\/blog\/wp-json\/wp\/v2\/media\/2776"}],"wp:attachment":[{"href":"https:\/\/www.kauveryhospital.com\/blog\/wp-json\/wp\/v2\/media?parent=2775"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.kauveryhospital.com\/blog\/wp-json\/wp\/v2\/categories?post=2775"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.kauveryhospital.com\/blog\/wp-json\/wp\/v2\/tags?post=2775"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}