To prevent the spread of the coronavirus, the RIVM asks people to work at home and avoid social contacts where possible. All sports clubs and gyms are now closed. However, it is very important to keep moving enough, especially now! We share some tips with you on how to stay fit from home too.
Tip 1: Get outside, enjoy nature
If you do not have the virus, are not quarantined and do not belong to a high-risk group, you can still (for now) go outside and do outdoor activities just fine. Go walking, cycling or running, as long as you keep 1.5 metres away from others.
Tip 2: Give your home a good spring clean
Doing housework is not only practical and hygienic (especially important now), it is also healthy! Did you know that 30 minutes of vacuuming burns 90 calories? Doing more housework keeps you active and makes you feel good.
Tip 3: Engage in indoor chores
With everyone being urged to stay indoors as much as possible, now is the time to finally replace that wobbly chair leg or give that wall a lick of paint where a coffee stain has miraculously appeared. Not only will it brighten up your home, you'll get some extra exercise too!
Tip 4: An ideal time to revamp your garden
Spring is slowly coming and the weather is getting better, despite the coronavirus. As long as you keep your distance from others, you can get outside just fine. Thus, we also have good news for people who love gardening; gardening is considered moderate exercise and you can easily burn the same number of calories as in the gym. Digging, raking and mowing are particularly effective at burning calories.
Tip 5: You can also get plenty of exercise indoors
Your home is basically 1 big exercise room, where you can very easily use chairs, benches, tables and stairs to get your daily exercise. For instance, you can do general exercises like yoga drills, squats, sit ups and push ups. But you can also walk up and down the stairs. Below, we have listed some exercises for you:
(Can you send pictures or videos of therapists doing the exercises for you?)
Sit ups
1. Bend your knees and put your feet flat on the ground;
2. Place your hands on opposite shoulders so that your arms are crossed in front of your chest, or behind your head;
3. Slightly tighten your abdominal muscles by contracting your navel towards your spine;
4. While keeping your feet on the ground, gently lift your head, then your shoulder blades;
5. Hold this position for one second;
6. Repeat steps 3 to 5.
Push ups
1. Lie face down;
2. Push yourself up by trying to push the ground away from you;
3. Keep repeating the push-ups and slumps at an even pace.
Squats
1. Stand upright with your feet about shoulder-width apart;
2. Push your hips back as you slowly bend your knees towards a 90-degree angle;
3. Keep your back straight and look ahead;
4. Come up slowly, back to the starting position.
Tip 6: Take online sports classes
Are you used to always taking exercise classes and find it difficult to come up with your own exercises? Or do you prefer to follow an instructor while doing your exercises, then follow a YouTube channel or lessons through a digital gym. Of course, you can also join Nederland in Beweging.
Do you need physiotherapy support?
Do you want to exercise but can't because of an injury, for example, or don't know which exercises are best for you? Then get in touch with us. Our physiotherapists can help you by means of a telephone consultation or online exercises, for example. Also read our article 'The physio offers care, even during the coronacrisis'. (link)
