Many studies show that a lack of mobility over long periods can lead to muscle loss, stiffening joints, or loss of coordination and functional capacity, which in turn affects mental and emotional health. 

In the event that a person is isolated at home due to close contact with a COVID-19 case, it is recommended that they continue to exercise and remain active to boost their immune response. For people with chronic diseases like arterial hypertension, diabetes, high cholesterol and/or heart disease, it helps them control their health. 

We recommend making it part of an everyday routine. 

Person exercising in the right way

Exercising distracts people from their worries about the lockdown situation and helps reduce stress and anxiety

Brain with a recharged battery.

Concentrating on getting the movements right, remembering in what order to do them, and keeping count of sets is also good for the memory. 

Person with marked joints as a mobility improvement

It improves joint mobility and general physical condition. 

Person with a tick as a circulation improvement

 It improves circulation throughout the body. 

Scale indicating correct weight

It helps to control the weight. 

Brain with a heart representing a sense of physical and emotional well being

It provides feelings of physical and emotional well-being. 

Person sleeping in bed

 It makes it easier to sleep. 

Woman doing exercise

It helps people get into the habit of an active, healthy lifestyle. 

We should also remember the importance of a healthy diet, getting plenty of sleep, and knowing how to manage stress. 

We don’t recommend trying exercises you’ve never done before, or which are difficult and require a lot of effort. 

A good guideline is at least 2.5 hours of moderate physical activity and/or 1.5 hours of vigorous activity per week, but not necessarily exercising every day. 

Tips for people without any illnesses, and without acute respiratory disease symptoms or diagnosis.

Dancing person

Dance for a while and/or walk all around your home. You can visit all the rooms and vary the routes; march in place; go at different speeds (fast or slow) over 10-minute periods, 3 or 4 times a day. Take off your slippers and put on your trainers.

Person standing up from the sofa stretching

When watching TV, take advantage of the ad breaks to stand up, do ankle mobility exercises, or stretch your legs out.

Chair and stool with two exchange arrows

Mix up the furniture you sit on: the sofa, an armchair, a dining chair, a stool or pouf, and so on. Don’t spend more than two hours at a time sitting down.

Alarm

Set a timer (alarm clock, kitchen timer, mobile app, fitness tracker, etc.), to remind you to move around (walking, stretching, etc.).

Person on the move when reading the newspaper or listening to the radio

Take the opportunity to stand or lean while you read the news or scroll through social media, and move or walk around while you listen to the radio.

Standing person talking on the phone

Use the time to stand or walk, if you can, while you talk on the phone or videoconference with friends and/or family.

Person climbing stairs slowly

Use the stairs for exercise, if this is an option for you, spending 10 minutes going up and down one or two floors, and repeat the set two or three times a day. This is a good way to balance out the work your legs do as you go up and down. (If you’re in shape you can climb or descend more floors before turning around). 

  • If the stairs are shared by other flats, avoid touching banisters, doorknobs and lift buttons. When you go back inside your home, wash your hands with soap or use hand sanitiser, and if you see any neighbours, be sure to keep a (ICONO) safe distance. 

Mobile with a person exercising

Plan an exercise routine for muscle strength, coordination and flexibility to do three or four times a week, following online videos by professionals whose exercise regimes you already follow. 

  • To avoid health risks, only use videos by fitness and sports professionals. Not all exercises are suitable for everyone. 

Person doing housework in the living room

Approach housework as a daily fitness activity (making beds, airing rooms and shaking out rugs, dusting, sweeping or vacuuming, washing windows, ironing, looking after plants, gardening, etc.).

Person organising boxes

Do the tasks you keep putting off, such as organising cupboards or wardrobes, reorganising a store-room or the larder, moving the furniture around, or decluttering toys, objects, clothes, etc. 

  • Be prudent and don’t take unnecessary risks, like climbing ladders to unhook curtains, washing upper windows, or tidying the upper shelves, for example. 

For the general population.

Substantiated information by:

Antoni Trilla
Eduard Vieta Pascual
Gema Maria Lledó Ibáñez
Jacobo Sellarés Torres
Josep M. Miró Meda
Josep Maria Peri
Maica Rubinat
Mariona Violan

Published: 12 March 2020
Updated: 12 March 2020

The donations that can be done through this webpage are exclusively for the benefit of Hospital Clínic of Barcelona through Fundació Clínic per a la Recerca Biomèdica and not for BBVA Foundation, entity that collaborates with the project of PortalClínic.

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