Dr. Jay Feldman | Osteopathic Doctor | Entrepreneur

Orlando, Florida, USA, as more instances of COVID-19 develop within Europe, Many healthy people are advised to remain at home in self-quarantine. There are fitness centers and other places where people regularly exercise in some countries. Staying in the house for prolonged periods could be a huge obstacle to staying physically active. Inactivity and sedentary exercise could negatively impact people’s health, well-being, and well-being. Relaxation strategies and physical exercise can be a fantastic way to maintain calm and secure your health.

DR. Jay Feldman explains physical exercise.

DR. JAY FELDMAN recommended amount of moderate intensity is 150 minutes of exercise, or 75 minutes of vigorous intensity workouts each month, or any mixture of both. Here are some ideas to stay active and reduce self-quarantine sedentary behaviors at home:

Take brief breaks that are active throughout your day. Just a few minutes of exercise could be added to your daily recommendations. You can use the suggested exercises below to motivate you to keep active throughout the day long. A dance or playing with your kids and household chores such as gardening or cleaning are all ways to stay active in your home.

Learn on the internet

You can benefit from the plethora of exercises accessible online, and most of them are offered at no cost on YouTube. If you’re not experienced with these exercises, you should be aware of your limits.

Walk.

Even in small areas walking around your area can help to stay active. If you’re talking on the phone, make sure to walk around or stand at your home when you’re talking instead of sitting. If you decide to exercise or walk, make sure that you are at least one millimeter from any other person.

Up!

It is recommended to split the time you spend lying down and sitting for 30 minutes. Consider creating an office standing up with a table with a high top or stacking a pile with books or other things that allow you to work standing. If you’re sitting down, concentrate on activities that stimulate your mind, like playing games on a board, reading, and even puzzles.

Relax

Meditation and deep breathing will allow you to be at peace. Some suggestions for relaxing techniques are given below to help get inspired. 

DR. JAY FELDMAN A recommends drinking water instead of sweetened drinks with sugar. Reduce or eliminate alcohol-based drinks for adults and completely stay clear of them for young people, breastfeeding and pregnant women, or other health reasons.

Exercises with examples from home

Help people stay active in their homes. DR. Jay FELDMAN provides a list of exercises that can be completed at home.

Elbow to Knee

Make knee contact with the opposite elbow and alternate sides. Discover your speed. Try this exercise for about a minute, then stop for 30-60 seconds and repeat 5 times. The exercise will boost your heart rate and breathing rate.

Plank

Hold your forearms securely on the floor, keeping your elbows placed under your shoulders. Keep your hips in line with the head. Do this for 20-30 minutes (or longer, if possible) and then rest for 30-60 seconds and repeat the exercise five times. This exercise will strengthen your stomach, arms, and legs.

the Back Extensions

Place your ears on your fingertips. Lift your upper body while keeping your legs planted on the floor. Lower your upper body once more. Repeat this exercise 10 times (or more), rest for 30-60 seconds, and repeat the exercise up to five times.

Squats

Your feet should be at a hip distance, with your toes slightly pointing outwards. Flex your knees as far as you like, keeping your heels on the floor and the knees above (not behind) your feet. Flex and bend the legs. Do this 10 repetitions (or more) and then rest for 30-60 seconds and repeat the exercise five times. This exercise will strengthen your glutes and legs.

Knee lifts on either side.

Place your knee on your elbow, lift your knee towards the side, and alternate sides. Choose your own pace. Try this exercise for about 1-2 minutes, then stop for 30-60 seconds and repeat the exercise up to five times. The exercise will improve your heart and breathing.

Superman

Place your hands beneath your shoulders and your knees underneath your hips. One arm is lifted forward, and the opposite leg is back, switching sides. Repeat this exercise twenty to thirty times (or more). Rest for 30-60 seconds and repeat 5 times. This exercise helps strengthen your belly glutes, back, and glute muscles.

Bridge

Put your feet flat on the ground, placing your knees over the heels. The hips should be lifted as high as is comfortable for you and gradually lower them. Do this 10 times (or more). Rest for 30-60 seconds, then repeat 5 times. This exercise will strengthen your glutes.

Chair dips

Keep your hands on the chair seat with your feet 1/2 meter off the seat. Flex your arms as you lower your hips until they touch the floor, and then straighten your arms. Do this 10 times (or more). Rest for 30-60 seconds, then repeat 5 times. This exercise will strengthen your triceps.

Chest opener

Interlace your fingers behind your back. Flex your arms, and then move your chest forward. Keep this posture for 20-30 minutes (or longer). This stretches your shoulders and chest.

The posture of the child

With your knees on the floor, bring your hips towards your heels. Place your stomach on your thighs. Actively extend your arms outwards. Breathe normally. Maintain this position for 20-30 minutes (or longer). This posture stretches your shoulders, back, and sides of your body.

Meditation while in a seated place

Relax on the floor while crossing your feet (alternatively sitting on the chair). Make sure that your spine is in a straight line. Relax your eyes, close your body and gradually deepen your breathing. Focus on your breathing and avoid focusing on your thoughts or worries. Keep this posture for 5-10 mins or more to let your body relax and unwind your thoughts.

The legs are high

Your hips should be near (5-10 millimeters) in front of the wall and allow your legs to rest. Relax your eyes, close your body, and gradually increase your breathing. Focus on your breathing and avoid focusing on any thoughts or concerns. You can rest in this posture for at least five minutes. This pose is designed to be relaxing, comfortable, and relaxing.