Specially in the times of the coronavirus pandemic, we should make sure that we continue to exercise sufficiently. In this way we strengthen our immune system and also do something for our psychological well-being.
This is also emphasized by Professor Ingo from the German Sport University Cologne: Because exercise gets the heart and circulation going and strengthens the immune system.
Your own body as a fitness device
For many employees, the route to work, which requires at least a bit of exercise and which some people consciously cycle, is no longer available for many employees. You can’t make the mistake of sitting around at home now. As a result, the body experiences many negative effects, warns. Our backs in particular suffer when we are stuck in front of the screen in the home office.
You don’t need the equipment of a sports studio at home to do something for your fitness. You always have wonderful sports equipment with you: your own body weight. You yourself are the training device for what you can do with your muscles.
Sport helps to remain mentally stable
The sports professor recommends making the day at home healthier with a small exercise program. Start every day with a little ten-minute gymnastics session in front of the open window, suggests . It is best to do this again before going to bed, because then you sleep much more peacefully because you have dealt with the stresses, worries and fears of the day. I call this psychophysical regulation: We also train our mental functions through physical movement. The German Society for Psychiatry and Psychotherapy, Psychosomatics and Neurology (DGPPN) also expressly recommends sport and exercise as a means of countering psychological stress in the coronavirus pandemic. Further information on mental health in times of the coronavirus pandemic can also be found on this website in the section Remaining Mentally Stable.
Office gymnastics is also possible at home
When you stay at home, use every opportunity to give your body a break from sitting and moving. Whenever possible, take breaks from work for office exercises, even if they are only small movements: Cross your arms behind your head for ten seconds and straighten your thoracic spine. Extend your legs and stretch out. Use the stairs in the house as exercise equipment. Stand up for a call or a video conference. If you do a few light squats in between, you’ll notice how your thighs start to burn, says . Muscles have to burn to grow and you will notice that when you use them. You can find a large number of exercise suggestions for at home on the Internet, for example under the search term Fit despite Corona.
The fitness tips from Professor Ingo for at home:
Walk, run, ride a bike
Basically, it’s a good idea to exercise in the fresh air. People who are just starting out with sports can get started with a walk. At a speed of four to five kilometers per hour you will notice that the breathing rate shoots up a bit, says Ingo . This really gets your heart and metabolism going again. Anyone who has joint problems can also sit on a bike and, ideally, ride with a high cadence. Anyone who wants to go one step further can jog. This is a nice alternative because you can stimulate a lot of physical functions in a short time. The longer you persevere, the better, the expert advises: 45 to 60 minutes of running, while cycling it can be 120 minutes.
Keep your distance when exercising outdoors
It is also important to keep enough distance outside. Because if you move and breathe vigorously while exercising, you will spread the droplets more than usual when you exhale. Do not move directly in the slipstream of someone else while jogging.
Please generally observe the rules of conduct that are summarized in the AHA formula: keep your distance (at least 1.5 meters), observe hygiene rules (correct coughing, sneezing and washing your hands) and wear a mask in everyday life.
Fit even in old age due to the pandemic
Older people, who already belong to the risk group and who greatly reduce their contacts, now lack the activities and exercise that previously took place in clubs or private groups. Regular exercise is particularly important for this age group. Sport is not only an important component in strengthening your immune system and getting through the pandemic fit, it is also a preventive measure against a disease with dementia. As part of the TEAMGEIST campaign for people with dementia, the Federal Ministry of Health is showing a series of exercise videos with which you can stay fit at home.