COVID-19. Exercise in quarantine. WHO advice
#IoRestoaCasa, digital solidarity for all
April 8, 2020
Gymnastics in quarantine, the ABC of the Higher Institute of Health
April 10, 2020
Covid-19 and exercise in quarantine. Why and how? The advice of the WHO (World Health Organization).
Exercise, here's why
WHO recommends, in general terms:
- 20 minutes a day of moderate intensity physical activity, or
- 10 minutes of intense physical exercise (for those in suitable health conditions), or a combination of both.
The sedentary lifestyle vice versa it is dangerous for the cardiovascular system and the overall functions of the organism. It must therefore be overcome, even when one is forced to live in the confined space of a small house as can happen, in fact, in this period. (1)
It can be done except in open places, sports facilities or gymnastic equipment. The free body is enough and advances. Instead, perseverance and determination are needed to overcome laziness and its compulsion to repeat.
20 minutes of sunshine for vitamin D
20 minutes a day direct exposure to sunlight - preferably in the morning, when the sun is less strong and the air clearer - with face and arms uncovered. Our daily Sun is essential for the body to absorb vitamin D.
The sun it can be taken from the windows of the house, possibly open to avoid the glass filter. If, on the other hand, the house does not offer sufficient exposure to its rays, take it in its immediate vicinity. Maybe walking, and still avoiding gatherings with other people.
Vitamin D - as we have already shared - it is essential to keep the immune system active. In addition to helping you sleep better and promote circadian rhythms, in the essential balance between day and night. (2, 3)
Mens sana in corpore sano
Un recent survey di Nomisma - although conducted on a relatively small sample - offers some interesting insights into the attitude of Italians (aged 18-65) towards physical exercise. 28% of those interviewed in the pre-Covid era stated that they practiced regular sporting activity. 47% occasional exercises (even milder ones, such as walking or cycling).
Mens sana in corpore sano, the famous epithet of Juvenal in the Satires (X), was originally an invocation. A prayer so that everyone could find a balance between sanity of the soul and physical health. To be cultivated with wisdom, without excesses. An ideal that in the almost 2000 years since then has found confirmation in human experience and scientific research. And there is no doubt that the regular practice of physical activity, even moderate, favorably affects people's health, well-being and quality of life.
Exercises in quarantine, the basic advice of WHO
Small active breaks. Short periods of physical activity throughout the day are a great place to start. Dancing, playing with the children, doing household chores such as housekeeping - with memory of Karate Kid - and gardening are also useful for staying active at home.
Get up (or stretch). Precisely in the logic of small active breaks, sedentary stasis must be interrupted. Ideally every half hour, get up a few minutes. Or at least 'stretch' the back, shoulders and neck, like a cat, without tearing. Take your eyes off screens and keyboards and practice them too, by rotating and focusing on distant objects.
To walk. The marathon in a studio apartment is perhaps excessive but walking in place helps to stay active, stimulate blood and lymphatic circulation, consume some calories. And it is enough to give yourself a rule, like that of getting up and walking when talking on the phone.
Gym online. The training programs available on the web offer good opportunities to learn new exercises and dedicate the right time to them. Aerobic and isometric exercises, for breath and strength, background music, and go (!)
Hydration and good food. Drinking water and herbal teas, consuming plenty of vegetables and fruit is essential for maintaining good hydration. Crucial, as seen, In over-65. (4)
Dario Dongo
(on the cover a frame of a video by Nic and Pancho)
Note
(1) WHO. Stay physically active during self-quarantine,
(2) G. Muscogiuri, L. Barrea, M. Scannapieco, C. Di Somma, M. Scacchi, G. Aimaretti, S. Savastano, A. Colao, P. Marzullo. The lullaby of the sun: the role of vitamin D in sleep disturbance, Sleep Medicine Febb. 2019
(3) M. Föcker, J. Antel, S. Ring, D. Hahn, Ö. Kanal, D. Öztürk, J. Hebebrand; L. Libuda, Vitamin D and mental health in children and adolescents. European Child & Adolescent Psychiatry 2017
(4) Equally essential is a drastic cut to junk food (HFSS, High in Fats, Sugar and Sodium). Drink water instead of sugary drinks, avoid or minimize alcoholic beverages, to maintain balance between energy consumed and consumed. V. https://www.greatitalianfoodtrade.it/salute/coronavirus-perché-eliminare-o-ridurre-al-minimo-i-consumi-di-bevande-alcoliche
Dario Dongo, lawyer and journalist, PhD in international food law, founder of WIISE (FARE - GIFT - Food Times) and Égalité.
