Be Quirkly

Especially in times of the coronavirus pandemic, we should pay attention to a lot of exercises. It strengthens our immune system and also does something for our psychological well-being. We cannot run away from the novel coronavirus. But especially in times of pandemic, we need physical activity. Exercise gets the heart and circulation going and strengthens the immune system. Many people currently work in the home office or cannot work at all and spend a lot of time at home. Sports activities in closed rooms are partially restricted or only available under special rules to reduce the risk of infection. But there are some ways to be physically active even during the pandemic.

Your own body as a fitness device

The way to work, which requires at least a bit of exercise, is currently no longer available for many employees. You can’t make the mistake of sitting around at home now. As a result, the body experiences many adverse effects. The back, in particular, suffers when we are stuck in front of the screen in the home office. You don’t need the equipment of a sports studio at home to do something for your fitness. You always have wonderful sports equipment with you: your own body weight. You yourself are the training device for what you can do with your muscles.

Sport helps against psychological stress

The sports professor recommends making the day at home healthier with a small exercise program. Start every day with a short ten-minute gymnastics session in the open window. It’s best to do this again before going to bed as you sleep much more peacefully because you have dealt with the stresses, worries and fears of the day. I call this psychophysical regulation: We also train our mental functions through physical exercise.

Office gymnastics is also possible at home

When staying at home, use every opportunity to give your body a break from sitting and moving. Whenever possible, take breaks from work for office exercises, even if they are only small movements: cross your arms behind your head for ten seconds and straighten your thoracic spine. Stretch out your legs and stretch out. Use the stairs in the house as exercise equipment. Stand up for a call or video conference. If you do a few light squats in between, you’ll notice how your thighs start to burn. Muscles have to burn to grow, and you will see that when you use them. You can find a large number of exercise suggestions for at home on the Internet, for example, under the search term “Fit during Corona”.

Still keep your distance when exercising outdoors

Sports operations, mostly clubs, have been gradually restarted over the past few months. Depending on the federal state, there are currently different regulations. Contactless sport in the fresh air is recommended. In contact sports, sports in larger groups or closed rooms such as fitness studios, there is an increased risk of infection and therefore stricter rules. Please inform yourself about the applicable regulations on contact restrictions in your location.

Observe distance (at least 1.5 meters), hygiene rules must be observed (correct coughing, sneezing and washing hands) and when things get tight, wear a mask every day.

Walking, running, cycling

It’s a good idea to move in the fresh air. People who are just starting with sports can enter with a walk. At a speed of three to four miles per hour, you will notice that the respiratory rate shoots a little bit in the air. With heart and metabolism are recovered completely. Who have joint problems, could also put on a bike and go best with a high cadence. Who wants to go one step further, can jog. It is an excellent alternative because it stimulates lots of bodily functions in a short time. The longer you hold out, the better.

Even at the age fit by the pandemic

Older people who are already at risk of getting and even significantly reduce their contacts, now lack the activities and movement that took place earlier in clubs or private groups. At the same time, regular exercise is essential for this age group. Sport is not only an essential element to strengthen his immune system and fit to get through the pandemic, but is also a preventive measure against a disease with dementia.