Fitness Mantra – Covid-19


Introduction- It is very important to emphasize the need and importance of wellness time. So, the key is to follow an individualistic fitness mantra, participate in yoga, cycling, swimming, or running events organized by companies. In some countries, fitness centers and other locations where individuals are normally active, will remain temporarily closed. Staying at home for prolonged periods of time can pose a significant challenge for remaining physically active.

Sedentary behavior, low levels of physical activity can have negative effects on health, well-being and quality of life of individuals. Self-quarantine can also cause additional stress and challenge mental health of citizens. Fitness techniques can be valuable tools to help remain calm, continue to protect health during this times

Advice to do:-
WHO Recommends 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity per week, or combination of both. These recommendations can still be achieved even at home, with no special equipment and with limited space.

Some tips on how to stay active and reduce sedentary behavior while at home in self-quarantine:
1. Short bouts of physical activity add up to weekly recommendations.
2. Take advantage of wealth of online exercise classes.
3. Even in small spaces, walking around or walking on spot.
4. Meditation and deep breaths can help you remain calm.

Home-Based Exercises :-
WHO/Europe has prepared a set of examples of home-based exercises to support individuals in staying physically active while at home-

Knee to Elbow :-


Touch one knee with opposite elbow, alternating sides. Find your own pace. Try to perform this for 1–2 minutes, rest for 30–60 seconds, and repeat up to 5 times. This exercise should increase heart and breathing rates.



Plank :


Support forearms firmly on ground, with elbows under shoulders. Keep hips at the level of the head. Hold for 20–30 seconds (or more, if possible), rest for 30–60 seconds, and repeat up to 5 times. This exercise strengthens belly, arms and legs.

Back Extensions :-


Touch ears with fingertips and lift upper body, keeping legs on ground. Lower the upper body again. Perform this exercise 10–15 times (or more), rest for 30–60 seconds, and repeat up to 5 times. This exercise strengthens back muscles.

Squats :-


Place feet at hip distance with toes pointing slightly outwards. Bend knees as much as feels comfortable, keeping heels on ground and knees over (not in front of) the feet. Bend and stretch legs. Perform this exercise 10–15 times (or more), rest for 30–60 seconds, and repeat up to 5 times. This exercise strengthens legs and glutes.

Side Knee Lifts:-




Touch knee with elbow, lifting knee to alternating sides. Find own pace. Try to perform this for 1–2 minutes, rest for 30–60 seconds, and repeat up to 5 times. This exercise should increase heart and breathing rates.

Superman :-




Place hands under shoulders and knees under hips. Lift one arm forward and opposite leg back, alternating sides. Perform this exercise 20–30 times (or more), rest for 30–60 seconds, and repeat up to 5 times. This exercise strengthens belly, glutes and back muscles.

Bridge :-




Plant feet firmly on ground with knees over heels. Lift hips as much as it feels comfortable and slowly lower them again. Perform this exercise 10–15 times (or more), rest for 30–60 seconds, and repeat up to 5 times. This exercise strengthens glutes.

Chair Dips :-




Hold onto seat of chair, with feet about half a meter away from chair. Bend arms as lower the hips to ground, then straighten the arms. Perform this exercise 10–15 times (or more), rest for 30–60 seconds, and repeat up to 5 times. This exercise strengthens triceps.

Legs Up the Wall :-



Bring hips close (5–10 cm) to wall and let legs rest. Close eyes, relax body and progressively deepen breathing. Concentrate on breath, trying not to focus on any thought or concern. Rest in this pose for up to 5 minutes. This position is meant to be comfortable, relaxing and de-stressing.

Conclusion:- It also improves bone, muscle strength, increases balance, flexibility and fitness. For older people, activities improve balance help to prevent falls and injuries.

Dr. Kanchan Kholiya(PT), Assistant Professor, Department of Physiotherapy, Career Point University, Kota

2 thoughts on “Fitness Mantra – Covid-19”

  1. Writer wright perfectly included all the features of good health.eveey person can try it. I am really thankful to dr kanchan kholiya for given hiden knowledge for everyone.

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