A Simple Exercise Regimen While You Stay At Home

During the current scenario of Coronavirus (COVID-19) pandemic, while staying at home, isolation and social distancing are important, basic exercises are equally important in order to maintain overall health and also as a PREHABILITATION measure to combat any infection.

DECREASED PHYSICAL ACTIVITY and prolonged bed rest can affect almost all systems of the body.

1. Circulatory System: Decrease in cardiac output, increased heart rate at rest and with activity, decreased blood pressure in standing posture (orthostatic hypotension) and reduced ability to exercise.
2. Respiratory System (Lungs): Mild Lung collapse, decreased oxygen to the organs, increased difficulty in breathing with activity and at rest.
3. Muscles Bone: Increased weakness, Osteoporosis, decreased muscle size and decreased flexibility.
4. Digestive System: Constipation and Loss of appetite.
5. Urinary: Loss of bladder control, bladder infection, electrolyte imbalance.
6. Blood: Tendency to develop blood clots and blood thickening.
7. Endocrine: Impaired response to insulin and high blood sugar.
8. Functional: Impaired balance and co-ordination, decrease performance in activities of daily living.
9. Psychological: Anxiety, depression, confusion, and disorientation.

The goals of in-house rehabilitation include reconditioning and improving physical and psychosocial functions.
SIMPLE EXERCISE PROGRAM should be followed in order to achieve the following benefits:

1. Builds strength and maintain muscle mass
2. Improves joint flexibility
3. Improves heart and lung functions
4. Increases general endurance
5. Improves mood

IN-HOUSE EXERCISE PROGRAM should include:

1. Breathing exercises
2. Simple stretching exercises
3. Strength Training Exercises
4. Simple aerobic exercises

1.  Breathing exercises

Assume a comfortable sitting posture either in a chair or bed:

• Rest your hand on your stomach.
• Breathe in slowly through your nose to observe your stomach rises and falls when breathing.
• Breathe out slowly through your mouth.
• Breathe in through your nose again, this time trying to get your stomach to go up more than it did with the previous breath.
• Try to breathe out for a much longer time than when you inhale, such as two to three times as long.
• Periodically, roll your shoulders backward and forwards and turn your head side to side to ensure you are not building tension in your upper body.

2. Stretching Exercises

• Head Neck and Upper Limb Stretching:

• Spine and Upper Limb Stretching:

• Spine and Lower Limb Stretching:

• Lower Limb Stretching exercises:

3. Strengthening exercises

• You can do simple strengthening exercises, by tightening each group of muscles for a count of five without causing movement and without holding your breath.
• Slowly move on from neck, shoulders, elbows, trunk, buttocks, thigh and ankle muscle group.
• Alternately, you can use lightweight – half a kilogram or one kilogram for different joints and muscle groups.

4. Aerobic Exercises

• Walk within the house at least for 20 to 30 minutes.
• You can also do cycling or walk in the treadmill at a comfortable speed if you have either cycle or treadmill at home.
• Can do any form of dancing taking fall precautions.
• Please make sure that the floor is not wet and free of any hurdle to prevent falls.

GENERAL INSTRUCTIONS:

1. Drink an adequate amount of liquid. Avoid too much-carbonated drinks or caffeinated drinks.
2. Ensure you have a balanced diet.
3. Ensure that you get adequate sleep – 7-8 hours a day.
4. You can do gardening or any type of indoor hobby.
5. Stop watching the television, mobile or laptop 2 hours before sleep.
6. Hear to music or listen to spiritual songs.
7. Read books of your choice.

STAY AT HOME, STAY HEALTHY.

Dr. Jayaprakash Jayavelu, Chief Physiotherapist – Physiotherapy & Rehabilitation, Narayana Superspeciality Hospital, Gurugram