Categories: Coronavirus

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


  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.


  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.


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

Narayana Health

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