The world health organization has developed a methodological guide for European countries, many of which have moved to home quarantine in connection with the COVID-19 pandemic, the press service of the WHO European region reports.
People are offered simple and safe ways to maintain physical activity in a quarantined environment. The manual also takes into account some of the physical limitations associated with working from home, and provides tips for including motor activity in everyday activities. WHO recommends 150 minutes of moderate physical activity or 75 minutes of intense physical activity per week, or a combination of moderate and intense physical activity.
The main recommendations include the following points:
Short active breaks during the day. Dancing, playing with children, and performing household chores such as cleaning the house and tending the garden.
Use of online resources where sets of exercises are given.
Walking around the perimeter or marching in place can help you stay active.
Spend time in a standing position, reducing the sitting time as much as possible. Ideally, try to stay in a sitting or lying position for no more than 30 minutes at a time.
Relaxation. Meditation and deep breaths will help you stay calm.
To maintain optimal health, it is also important to remember to eat properly and consume enough water. WHO recommends drinking water instead of sugar-containing beverages. Limit or exclude the consumption of alcoholic beverages. Give preference to wholegrain products rather than refined ones.
WHO requests that you pay attention to the fact that the manual is intended for people who are in self-quarantine mode, without symptoms of disease or signs of acute respiratory diseases. It should not be considered as an alternative to medical prescriptions in the case of any disease.
