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

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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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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As we face weeks in lockdown, we seem to be sitting a whole lot more. Sitting for over six hours for days can cause a set of health problems. It can create cardio-metabolic problems and create i...

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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Sama Vritti or “Equal Breathing”

How it’s done:  Inhale for a count of 4, then exhale for a count of 4, all through the nose, which adds a natural resistance to the breath. Once you manage it, you can go up to a c...

Abdominal Breathing Technique

How it’s done: With one hand on the chest and the other on the belly, take a deep breath in through the nose, ensuring the diaphragm inflates with enough air to create a stretch in the lungs. The goal: 6 to 10 deep, slow breaths per minute for 10 minutes each day to experience immediate reductions to heart rate and blood pressure.

When it works best: Before an exam, or any stressful event.

Nadi Shodhana or “Alternate Nostril Breathing”

How it’s done: Starting in a comfortable meditative pose, hold the right thumb over the right nostril and inhale deeply through the left nostril. At the peak of inhalation, close off the left nostril with the ring finger, then exhale through the right nostril. Continue the pattern, inhaling through the right nostril, closing it off with the right thumb and exhaling through the left nostril.

When it works best: Crunch time, or whenever it’s time to focus or energize.

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