Because of COVID-19 pandemic, social activities are restricted. People work from home, so our daily physical activities are minimal. For example, we just sitting for hours in front of a computer or laptop. However, physical activity needs to be done at least 30 minutes, routinely 3-5 times a week (Ministry of Health, 2020).
According to the Community Promotion and Empowerment Section (2020) physical activity, including exercise, are needed to:
- Reduces anxiety
- Control stress
- Control cholesterol levels
- Improve joint flexibility and muscle strength
- Increase endurance and the immune system
We need to do regular physical activity to improve physical fitness, maintain ideal body weight, and prevent obesity (Promotion and Community Empowerment Section, 2020). In carrying out daily activities during a pandemic, we need to stretch every two hours for 10-15 seconds. Besides, we also need to regularly drink water to avoid dehydration and avoid smoking (Abdulloh, 2020)
In exercising during a pandemic, according to Abdulloh (2020), there are general principles that must be applied, such as:
- Frequency (minimum 2-3x per week)
- Duration (minimum 30-45 minutes)
- Intensity (moderate intensity)
- Type (aerobic, muscle strength training, flexibility training)
In exercising during COVID-19 pandemic, some of the things that we can do are walking or running around the house while performing health protocols. We can also watch and follow exercise videos. High-intensity exercise is not recommended because it can lower immunity and increase the risk of respiratory infections. It is also not recommended to exercise that involves physical contact with other people, such as basketball, soccer, and volleyball (Elysia, 2020).
Some examples of sports recommended during the pandemic are aerobic exercise, muscle strength training, and weight training. Aerobic exercises include brisk walking, dancing, and jumping rope. We can do squats, push-ups, and sit-ups for strength training. Weightlifting exercises can be used using tools or the body. Besides, pilates, yoga, and gymnastics are also sports choices that are widely practiced during the pandemic (Setyaningrum, 2020)
In addition to sports, physical activity that we can do is walk at least 10,000 steps per day, doing household chores, gardening, and go up and down stairs (Yuliana, 2020). To support the physical activity, we need to get adequate and regular rest, for 6-8 hours per day. Also, we need to sunbathing for at least 15 minutes per day. When sunbathing, it would be better if we use light-colored clothes, hats and glasses, and sunblock (Ministry of Health, 2020).
References:
Abdulloh, I., N., 2020. Sports Mistakes During the COVID-19 Pandemic. URL: https://www.uny.ac.id/sites/www.uny.ac.id/files/u10/kesALAH%20olga.pdf. Retrieved March 26, 2021.
Elysia, V. 2020. The Role of Nutrition in Anticipating the Covid-19 Pandemic. URL: https://fk.ugm.ac.id/peran-gizi-dalam-mengantisipasi-pandemi-covid-19-2/. Retrieved March 26, 2021.
Ministry of Health. 2020. Guidelines for Balanced Nutrition during the Covid-19 Period. Jakarta: Ministry of Health of the Republic of Indonesia.
Promotion and Community Empowerment Section. 2020. Keeping Healthy and Fit during the Pandemic with Balanced Nutrition. URL: https://k Kesehatan.jogjakota.go.id/berita/en/214/menjaga-tetap-sehat-dan-bugar-di-masa-pandemi-dengan-gizi-seimbang/. Retrieved March 26, 2021.
Setyaningrum, D.A.W., 2020. The importance of exercise during the COVID-19 pandemic. Journal of Biomedicine and Health, 3 (4), pp. 166-168.
Yuliana, Y., 2020. Safe Exercise during the COVID-19 Pandemic to Increase Immunity. Journal of Bali Developing Bali, 1 (2), pp.103-110.
Author: Fairuz Khairunnisa Anasyua