Opinion | Self quarantine and self control

ByDr.Irshad wani

COVID-19,the novel virus has taken over the entire globe.India is almost in the third stage of the spread of this virus.India has so far  about 700 cases and 17 deaths,Kashmir recorded its first Coronavirus death yesterday with 8 months old baby new positive case in Srinagar, who could be country’s youngest coronavirus victim.Country was put under complete lockdown for 21 days as one of the most important precautionary measures is advising people to abstain from moving out of their homes/work from their homes.

Time pass has always been a great kashmiri tradition marked by long hours spend playing carrom and ludo or watching Television.Ofcourse,now “social distancing” also has to be maintained.Everyone is advised to self-quarantine or self-isolate to prevent being inflicted by the virus.Current circumstances,therefore,are leading to an imbalance in our daily routines.On one hand,it may makes us more disclipened in various ways but on the other hand it could lead to a more sedentary life,making us inactive, anxious and restless. To remain clam boost immunity  and stay physically fit.

Sitting has been identified as the new smoking, and can negatively impact your health by causing backpain,weight gain and much more.

Here is a short  a suggested selection of exercises you can do at home.So,do yourself a favour;take 20 minutes, closedown the alarming news and step away from social media.

1. Planking

Bring yourself to a forearm plank. Hold for one minute. Rest a moment, then repeat. If you want a challenge, inhale while bringing your hips up as if in downward , then exhale while returning to starting position, repeating 12 times.

Remember to stick to your exercise schedule if you want to feel the results and keep your body strong.

While planking you must spend the time thinking about  the fact that the world record for a plank is 8 hour and  15 minutes.

2)Steps-ups

Things you can use for this: a step, a low bench, a toddler’s chair – anything that won’t move and can comfortably take your weight. Stand in front, step up with one foot, bring the other up stand up on the step. Step backwards using the same leg. Repeat on the other side. Try to keep your back nice and straight again and your core braced.Do as many reps as you can until you feel like your form is starting to go a bit.

3) Happy Frogs

Work your legs and get your heart pumping.

Start with your heels pointing in and your toes pointing out. Heels should be lifted off the ground. Place your fingers on the floor in front of you. Inhale and straighten your legs, keeping your fingers on the ground if possible.

4)Skipping

Skipping with a rope is a truly fantastic cardio exercise, challenging a lot of muscle groups and working your hand/eye coordination and timing into the bargain. Of course you do need a bit more space for this but if you can, it’s a brilliant way to get the heart rate up and fantastic particularly for runners who can’t get out.

See how many skips you can do before you snag yourself with the rope, then try and beat that each time.

Other exercises you can do at home:

Yoga

Squats(all variations of it)

Pilates

Knee-bend push ups

Leg picks (forward, sideways, and backwards)

Toe touch

You can do 10-15 reps in 4-5 sets of each of these exercises.

How  to prevent weight gain in self-quarantine?

You must to have a few diet modification when we are working  from home

Consume fewer carbs since your overall physical activity is going to be lesser than usual.

Reduce portion size.With less movement your body would also need lesser foods

Eat more vegetables and fruits.

Do healthy snacking in between meals with nuts,seeds and  peanuts.

Practice intermittent fasting if possible.

( The Author can be reached at  drirshad4011@gmail.com )