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.
- 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.
- Respiratory System (Lungs): Mild Lung collapse, decreased oxygen to the organs, increased difficulty in breathing with activity and at rest.
- Muscles Bone: Increased weakness, Osteoporosis, decreased muscle size and decreased flexibility.
- Digestive System: Constipation and Loss of appetite.
- Urinary: Loss of bladder control, bladder infection, electrolyte imbalance.
- Blood: Tendency to develop blood clots and blood thickening.
- Endocrine: Impaired response to insulin and high blood sugar.
- Functional: Impaired balance and co-ordination, decrease performance in activities of daily living.
- 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:
- Builds strength and maintain muscle mass
- Improves joint flexibility
- Improves heart and lung functions
- Increases general endurance
- Improves mood
IN-HOUSE EXERCISE PROGRAM should include:
- Breathing exercises
- Simple stretching exercises
- Strength Training Exercises
- 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.
- Drink an adequate amount of liquid. Avoid too much-carbonated drinks or caffeinated drinks.
- Ensure you have a balanced diet.
- Ensure that you get adequate sleep – 7-8 hours a day.
- You can do gardening or any type of indoor hobby.
- Stop watching the television, mobile or laptop 2 hours before sleep.
- Hear to music or listen to spiritual songs.
- Read books of your choice.
STAY AT HOME, STAY HEALTHY.