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You Can Take Care of Yourself in Quarantine or Isolation, Starting Right Now

Quarantine care

Quarantine care

While being at home in lockdown, or a quarantine situation, it is extremely important to keep moving.

Infuse tiny moments with movement: like getting up and doing squats during commercials on TV, or doing some push-ups while the water is boiling. Keep using the stairs, or put some music on and just start dancing. Playing games with kids and doing laundry also adds up as exercise.

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You Can Take Care of Yourself in Quarantine or Isolation, Starting Right Now

You Can Take Care of Yourself in Quarantine or Isolation, Starting Right Now

https://www.nytimes.com/2020/03/20/style/self-care/isolation-exercise-meditation-coronavirus.html

nytimes.com

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Key Ideas

Quarantine care

While being at home in lockdown, or a quarantine situation, it is extremely important to keep moving.

Infuse tiny moments with movement: like getting up and doing squats during commercials on TV, or doing some push-ups while the water is boiling. Keep using the stairs, or put some music on and just start dancing. Playing games with kids and doing laundry also adds up as exercise.

Active exercises during isolation

  • Stretching your body daily is essential, holding it for at least 30 to 60 seconds.
  • Deep breathing, and its variation, the diaphragmatic breathing, is a great way to ward off your anxiety. 
  • Some exercise equipment that you can keep at home would be a jump rope, hula hoops, yoga mats, foam rollers and resistance bands.
  • It is imperative to wash your hands and any equipment that you use while ensuring you do not touch your face.

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Schedule “movement breaks” 

Set a timer once an hour to remind you to move. Get up and move your body, walk up and down the stairs, or take a brisk loop around the block.

The movement needs to be reasonably active and needs to get you out of breath. Afterward, you will feel more productive.

Find an activity you love

Most people can find an activity that they enjoy. It could be walking the dog, doing pilates, or playing in the garden.

Find the activity you like and get value from and do that.

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Keeping fit

Everyone is stressed at the moment and are not sleeping well. Exercise can decrease stress and anxiety. Moving will likely improve your sleep.

Who can exercise
  • If you are under 70 with no underlying conditions, you can walk the dog, go for a run or a bike ride, provided you keep your distance.
  • If you are over 70 and self-isolating, or pregnant, or having an underlying health condition but feel well, you can also go outside for exercise while keeping your distance.
  • If you have symptoms, or someone in your household has them, it is essential to use movement and activity while isolating yourself.
  • If you are unwell, use your energy to get better, but not to be active.
  • If you are feeling better after having had the virus, return to your regular routine gradually.
Chair tricep dips
  • Sit on the edge of a chair holding onto the front with your hands.
  • Place your feet out in front of you (bent legs for easier option or straight legs to make it harder)
  • Lower your elbows to a 90-degree angle before pushing back up.

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The Benefits Of Tai Chi
  • Improved lower and upper-body strength. Practiced regularly, it’s comparable to resistance training and brisk walking.
  • Boosts flexibility and strength of upper and lower-...
Getting Started With Tai Chi
  • Find a tai chi branch that matches your needs. 
  • Check with your doctor before starting if you have a physical limitations or take medications that affect your balance.
  • Watch and take a class
  • If you'd rather learn at home, you can get tai chi books or videos.
  • Talk to the instructor. Experienced teachers who accommodate individual peculiarities are ideal.
  • Dress comfortably with nonrestrictive loose-fitting clothes.
  • You can practice barefoot or in lightweight and flexible shoes.
  • Most tai chi programs last at least 12 weeks, with instruction once or twice a week and practice at home. By then, you should know if you enjoy tai chi.