WHO recommends 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity per week, or a combination of both. However closed gyms are or restricted in your outside movement due to self-quarantine, the recommendations can still be achieved even at home, with no special equipment and with limited space.
The following are some tips on how to stay active and reduce sedentary behaviour while at home in self-quarantine:
Take short active breaks during the day
Follow an online exercise class.
Walk
Stand up
Relax
Examples of home-based exercises
Knee to elbow
Plank
Back extensions
Squats
Side knee lifts
Superman
Bridge
Chair dips
Chest opener
Child’s pose
Seated meditation
Legs up the wall Learn More
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