Health & Sport News
Staying Physically Active While At Home
Due to COVID-19 crisis, Victorians find themselves in stage three lock down for at least the next few weeks, and many individuals are being asked to stay at home during this time. We have seen fitness centres and other locations where individuals are normally active, temporarily close and staying at home for prolonged periods of time can pose a significant challenge for remaining physically active. Sedentary behaviour and low levels of physical activity can have negative effects on our health, well-being and quality of life. Being restricted to your home can also cause additional stress and challenge the mental health of citizens. Physical activity and relaxation techniques can be valuable tools to help you remain calm and continue to protect your health during this time.
The Australian Government Department of Health recommends young people (12-17yrs) should accumulate 60 minutes or more of moderate to vigorous physical activity per day involving mainly aerobic activities and adults (18+yrs) should accumulate 150 to 300 minutes of moderate intensity physical activity or 75 to 150 minutes of vigorous intensity physical activity, or an equivalent combination of both moderate and vigorous activities, each week. These 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:
Take short active breaks during the day. Short bouts of physical activity add up to the weekly recommendations. Dancing, playing with children, and performing domestic chores such as cleaning and gardening are other means to stay active at home.
Follow an online exercise class. Take advantage of the wealth of online exercise classes. Many of these are free and can be found on YouTube. If you have no experience performing these exercises, be cautious and aware of your own limitations.
Walk. Even in small spaces, walking around or walking on the spot, can help you remain active. If you have a call, stand or walk around your home while you speak, instead of sitting down. If you decide to go outside to walk or exercise, be sure to maintain at least a 1.5-meter distance from other people.
Stand up. Reduce your sedentary time by standing up whenever possible. Ideally, aim to interrupt sitting and reclining time every 30 minutes. Consider a standing desk by using a high table or stacking a pile of books, to continue working while standing. During sedentary leisure time prioritize cognitively stimulating activities, such as reading, board games and puzzles.
Relax. Meditation and deep breaths can help you remain calm.
For optimal health, it is also important to remember to eat healthily and stay hydrated. If you are interested in seeking more resources on how to be physically active, please do not hesitate to contact me via Teams.
Stay Safe – Stay Healthy – Stay Fit
Shelley Veale
Health & Physical Education Domain Leader