Fitness in Quarantine!

Hello People,

Hope you all are in good health and most importantly indoors!

After our Prime Minister’s announcement regarding a nationwide lockdown with respect to the coronavirus outbreak, a man in our neighborhood wore workout clothes, came out to his balcony and started jumping and doing squats. Everyone watched from their balconies and followed along as he encouraged them to keep moving. The government has ordered everyone to stay home for three weeks in an attempt to slow the explosive spread of COVID-19 allowing people to go out only for essential reasons, going out for physical activity was not one of them. What else would a quarantined Physiotherapist do?

Lockdown and quarantine mandates have bought a big halt to everyone’s regular workout and active routines. However, exercise is even more important now, because it gives a boost physically and mentally.

It is easy to be sedentary right now and fall into various habits like lazing around or watching Netflix. Following a daily routine that involves exercise can be therapeutic and bring a sense of normalcy to your day. We as a team have started to share home exercise programs tailored specially for all of you.

Here a few quick tips on how anybody with pain or no pain can follow this physiotherapist certified exercise at home: –

Warm-up (Maintain the breathing in/out regularly)

Warm-up for beginners and intermediate athletes

  • Leg – 10 Inward hip rotations, 8 outward hip rotations (each side)
  • Arm – 10 forward arm circles, 8 backward arm circles.
  • 2 minutes jumping rope.
  • 8 walk-outs

Warm up for elite athlete

  • Four-way lunges, five reps on each side
  • Hand release push-ups, 10 reps (This push-up variation prevents cheating
  • Because you must lower all the way to the ground and raise your hands up before pushing back up.)
  • Warrior pose, 10 seconds
  • Workout-Round 1: Repeat two times (Be Aware about posture and hydration in between circuit)
    • Plank pose, 30 secs-one minute
    • Glute bridge, 10 reps
    • Side plank, 30 seconds per side
    • Windmill toe touches, five reps per side (Stand with your feet just beyond hips width and your arms extended to the sides. Reach your right arm down the floor between both feet, right arm up to the sky, bending at the hips and keeping your knees straight. Switch sides. Add cans/water bottles in hands for more weight.)
  • Round 2: Repeat three times
    • Burpees, 10 reps (Stand with your feet shoulder-width apart and your arms at your sides. Squat. Place your hands on the floor in front of you. Jump your feet back so you are in a push-up position. Do a push-up. Jump your feet back into a squat. Jump up in the air with your arms over your head.)
      Squat to overhead fly, 10 reps
    • Stand with feet shoulder-width apart and arms by your side, holding jars of peanut butter. Sit back into a squat position, pause and raise arms out to the sides and overhead to touch, palms facing up. Lower arms and return to a standing position.
    • In and out squat jumps, 10 reps
    • Stand with feet together, hands touching in front of your chest. Jump the legs outward and descend into a squat, then quickly jump the legs inward into another squat and repeat.
    • Water bottle turtles, 20 reps
    • Lie on stomach holding a water bottle in one hand. Lift your legs and arms simultaneously off the ground and pass the water bottle behind your back as you extend the opposite arm to grab it, and then extend the arms forward to pass it off in the front.
    • Lateral jumps, 20 reps
    • Start standing with feet together, a soft bend in the knees. Jump side to side, as fast and far as you can, keeping knees bent when you land.

Cool down- Take good 10 minutes to relax, breath and stretch.

Balance in good physical health promotes good mental health, in these times where we have all the time in the world for ourselves, all you can do is- “Create, Regenerate, Rebuild & Reconnect”. Every little bit of movement counts so move, move, and move.

You do not require fancy equipment’s things at home such as water bottles, soda cans, Pulses packet, containers can work right as your exercise partners so just get the routine set and start exercising for good 45 minutes to 1 hour.

Also, essential is that along with the exercise you keep a check on few things as well –

  • Spend quality time with family and yourself ( Self-care is healing)
  • Cook right – eat right (Balance Nutrition)
  • Practice meditation (Awaken your spiritual soul)
  • Enjoy the calm in the nature ( listen to those melodious chirpy birds)
  • Do NOT PANIC… Follow preventive measures set by WHO.

Last but not the least, I would like to conclude – this Widespread Disease COVID-19 has given us lot of learning and positivity as well, towards how we live life. This was the exact time we used to crave while being busy, slogging ourselves each day each moment! Therefore, now is the time, make the most of it!

“While the Nature takes its own good time to heal, let us all rebuild ourselves – Mentally, Physically, Spiritually & emotionally.”

Until next time, keep Safe, Keep Praying, and Stay Home.


Peace & Love

Published by

Dr. Snigdha Sharma (PT)

Consultant Physiotherapist. Physio Active

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