Gymnastics in quarantine, the ABC of the Higher Institute of Health
COVID-19. Exercise in quarantine. WHO advice
April 9, 2020
Lockdown Italy, extension with some changes
April 11, 2020
#RestiamoaCasa but #RestiamoinForma. The Istituto Superiore di Sanità (ISS) does not just recommend quarantined gymnastics, but offers everyone a real training program. To improve physical and mental health.
An invitation to update ours routine domestic, reinvent and reinvent themselves at this stage of existence. Finding old passions and skills lost in the frenzy of the pre-Covid era, recovering spaces within us and our home. And exercise, at least 20 minutes a day. Mens sana in corpore sano.
Exercise and health
Exercise practiced regularly it is an essential health aid. It reduces the risk of chronic diseases (cardiovascular diseases, arterial hypertension, diabetes) and some forms of cancer (breast, prostate, colon). It stimulates metabolism and organic functions, including the immune system.
Gets better bone mineralization (and muscle bone development in teenagers), strengthens and maintains muscle tone, helps maintain a healthy weight (Body Mass Index, Body Mass Index, BMI).
On a psychic level, regular physical activity reduces anxiety and stress. It increases self-esteem, improves mood and sleep quality, promotes the maintenance of neuronal plasticity. (1) The ISS training program - in line with WHO recommendations (2) - is divided into three parts. (3) The ABC on stretching, aerobic and anaerobic exercise with some additions on our part.
A) Stretching
Stretch your muscles (stretching) helps maintain both their flexibility and joint mobility. Everyone should do it, in those 20-40 minutes that WHO suggests dedicating every day to physical exercise. Especially those who, for smart working, or for pleasure, they spend hours sitting in front of a PC or smartphone, a TV or maybe (maybe!) a book (4). Attention must be paid to every part of the body, remembering the neck, which is subjected to the tension of the day. Some simple exercises to follow.
Neck. Bring your head forward, backward, slowly (ten times, we add)
▶️ Then rotate it, right and left (as many times).
▶️ Finally tilt it to the side, making it go down first on one shoulder, then on the other, passing through the center,
Shoulders and back
Standing, rotate your wrists and cross your fingers 'back to back', extend your arms forward, at eye level, focusing your attention on the shoulders and shoulder blades that stretch.
▶ ️ Then stretch the 'tied' arms upwards, until you feel the stretching of the back muscles and the opening of the chest forward.
▶ ️ Raise one arm upwards, bend it bringing the hand behind the head, take the elbow with the other hand and push it towards the head, until you feel the back muscle (the wing) that stretches. After some extension relief, switch to the other arm.
Back
Seated, hands placed behind your hips, stretch your neck and push your chest out.
▶️ Turn your head to one side, your torso follows it, your arms stretch out until you catch an imaginary ball behind you. On both sides.
▶️ Flex your torso over your legs, slide your head and arms forward. Repeat the exercise after sitting on your knees.
▶️ Extend one arm up, tilting the torso to the opposite side, and vice versa.
Hands
Extend your arms forward at shoulder height. Open and close hands. Rotate your wrists, in both directions. Grasp the fingers of the other with one hand, with its palm facing forward, of the other, and extend the arm. Vice versa.
Legs
Seated, take one knee at a time with both hands and bring it to your chest.
▶️ Stand up, flex the knee, take the ankle and bring the heel to the buttock.
▶️ Standing, extend each leg on a plane (e.g. chair) and stretch your arms until you try to touch the toe.
Last exercise
Back to the ground (after having sanitized the floor), legs up with the feet resting on the wall, bring the sacrum closer to the wall. Eyes closed, release muscle tension and focus on breathing. Remain in this position for 5-10 minutes or more.
B) Aerobic exercise (breath, oxygen)
Aerobic exercise (e.g. running, pedaling, fast walking) is characterized by prolonged effort, with medium-low intensity. The rhythm and continuity are the basis of aerobics which activates the consumption of sugars first (after 3-4 minutes), then of fats (after 20 minutes), thanks to the combustion of oxygen in the body.
Knee to elbow. Standing, bring the knee to touch the elbow on the same side, on alternate sides. Everyone finds their own rhythm, trying to progressively increase it.
Opposite knee-elbow. Standing, touch one knee with the opposite elbow, on alternate sides.
Walk or run on site.
Step. Stand in front of the uphill stairs, place one foot on the step, go up and down, on alternate sides. Soundtrack (background music, rhythmic) and video tutorial recommended for entertainment.
Jumping rope, possibly without destroying the house, with varying intensity and duration. To be exercised in crescendo.
Race and bike. The common sense that is also expected from our local politicians and administrators should soon also allow free running and cycling on the road and in parks. With strict compliance with safety distances (2 meters is better, as seen) and the prohibitions on gathering, without any risk of favoring the contagion.
C) Anaerobic exercise (strength, muscle mass)
Anaerobic exercise it is based on intense but short efforts. The body in this case draws energy from the sugar reserves (which are found in the blood, muscles and liver) and develops both strength and muscle mass.
It is recommended to exercise the large muscles of the trunk and arms on alternate days. Lats and biceps one day, pectorals and triceps the next. This type of activity concentrates the effort in short series of exercises with a recovery time of at least 1 minute (up to 3-4 minutes, in the most intense exercises and training phases where you want to insist on developing strength).
Lats, pectorals and shoulders
▶ Back and shoulders. Pull ups. The most complete exercise to strengthen the muscles of the trunk, and at the same time lengthen the back with relief of the vertebrae and intervertebral discs - is undoubtedly, in the opinion of the writer (Dongo), the pull on the bar. (5)
The bar can be gripped slightly wider than the shoulder width (with a wider and narrower grip in the alternate sessions to follow). After hanging from it, having previously stretched your back and neck, raise yourself up to bring your chin to the level of the bar, then go down and back up. Slowly, minimizing body swings.
▶ pectoral. Push-ups on the arms. Lie on a mat on your stomach, place your hands under your shoulders with your fingers pointing up. The distance between the hands must be slightly greater than that of the shoulders (you can then spread your hands on the ground and squeeze them until they join, in subsequent sessions, on alternate sessions). Look a couple of meters ahead of the hands, legs slightly apart (as much as the shoulders), raise the body until the elbows are stretched. Then let your chest go down slowly towards the ground - until it touches the floor, but without leaning on it - and go up again. During the exercise the body should not swing, the work is concentrated on the arms (with the help of pectorals and shoulders).
Arms
▶ Biceps. Stand with your legs shoulder-width apart. Take two light weights (two plastic bottles filled with water are fine) and stand with your feet hip-width apart. Arms extended at your sides, slowly bend them one at a time until the weight approaches the shoulder, rotating the wrist so that the hand rises with the little finger upwards. Avoid swinging the back, which should rather lean against the wall.
▶ Triceps. Parallel or dip to the chair. Back to a chair, legs extended forward with feet flat on the ground. Cling to the seat of the chair, bend your arms slowly by lowering your hips to the ground, then straighten your arms and pull yourself up.
abdominal
▶ ️ Lie down, back and neck flat on the mat (or on the bed), arms at your sides with palms on the ground, knees flexed. Slowly raise your knees towards your chest, until you feel the climax of the abdominal contraction, release and repeat.
▶ ️ Lie with your back flat on the mat (or bed), legs bent with your feet flat. Always look at the ceiling, raise your head and then lower it. The hands can be held on the abdominals or crossed behind the head but it is essential to always look at the ceiling, to avoid neck and trapezius tension.
Legs and buttocks
▶ Squat. Push-ups on the legs, starting from a standing position with shoulders, pelvis and ankles aligned on the same vertical axis. Slow descent and ascent. The exercise can be performed with the back against the wall or with a broom stick on the shoulders, holding with the elbows behind.
▶ Superman. All fours, hands under the shoulders and knees under the hips. Lift one arm forward and the opposite leg back, alternating sides.
▶️ Bridge. Supine position (lying down, back on the ground), knees bent. Force your feet on the ground to lift your hips, contracting your buttocks, and slowly lower them.
'The gym is our home', some videos to follow
'The gym is our home' is a collection of videos made by the territorial committees of UISP (Italian Union of Sport for All) on how to exercise the free body, also with the help of some commonly used objects. (6). However, there is no shortage of YouTube channels and apps dedicated to home gymnastics, for all tastes.
Wanting is power, at least in this case. Let's love each other then, let's practice exercise every day and also involve our loved ones, albeit remotely via video call.
Dario Dongo and Marina De Nobili
Note
(1) Moving daily is good for your health. Ministry of Health,
(2) According to the WHO, adults aged 18-64 can increase physical exertion and obtain significant benefits with moderate (up to 300 minutes / week) or intense (150 minutes / week) physical activity, or a combination of these. Two or more days a week should be devoted to muscle strengthening.
WHO (2010). Global recommendations on physical activity for health,
(3) Adults on the go… even at home. ISS (National Institute of Health),
(4) Practical Tips for 'Office Stretching'. ISS,
(5) The pull-up bar easier to assemble, it can be installed between the jambs of a door. More versatile for the exercises is the one to be fixed to the wall (whose installation, however, requires a drill, ladder and two people. One holds the ladder, the other makes the 4 holes in the wall and inserts 4 large plugs to ensure the stability of the bar. )
(6) The gym is our home. National UISP
Dario Dongo, lawyer and journalist, PhD in international food law, founder of WIISE (FARE - GIFT - Food Times) and Égalité.
Graduated in law in Trento, she follows a master's degree in food law at Roma Tre. She is passionate about food and wine, she is between culture and tradition.
