The COVID-19 pandemic has turned our lives upside down. It has forced us to stay indoors for weeks, if not months.

While this may be necessary to curb the spread of the virus, it has also contributed to an increase in musculoskeletal issues among people, especially those who were previously active or had active jobs where they moved around a lot. When you’re idle for a long time, your joints and muscles tend to weaken, and this can lead to chronic pain, stiffness, and a host of other problems. Therefore, it’s essential to keep yourself active while staying at home during quarantine.

What are Musculoskeletal Issues?

Musculoskeletal issues refer to problems related to your bones, muscles, tendons, ligaments, and other tissues that form your musculoskeletal system.

This includes a wide range of conditions, such as osteoporosis, arthritis, back pain, neck pain, spinal cord injuries, sports injuries, and more.

Some of the common symptoms of musculoskeletal issues are:.

Chronic pain that lasts for more than six months
Stiffness in joints or muscles
Loss of flexibility or range of motion
Difficulty in performing daily tasks
Numbness or tingling in limbs

Why is It Important to Stay Active During Quarantine?

When you’re under quarantine, it’s easy to fall into a sedentary routine, as you can’t go out for work, exercise, or other activities that require physical movement. However, this inactivity can be harmful to your health in several ways.

Here are some reasons why staying active is crucial during quarantine:.

Improves joint health – Exercise helps stimulate the production of synovial fluid, which acts as a lubricant for your joints. When you move your joints, the synovial fluid helps reduce friction, thereby preventing wear and tear of the cartilage and bones. This can reduce the risk of several joint-related issues, such as osteoarthritis, rheumatoid arthritis, etc.
Boosts immunity – Regular exercise can help bolster your immune system, which is crucial during a pandemic. Research shows that exercise enhances the production and activity of immune cells such as T-cells, B-cells, and natural killer cells, which can protect your body from infections and diseases.
Reduces stress – Exercise is a great stress-buster. It can help release endorphins, which are natural mood-lifters, and reduce the levels of stress hormones such as cortisol. This can help you feel more relaxed, rejuvenated, and calmer, even in stressful situations like a pandemic.
Improves sleep quality – Regular physical activity can improve the quantity and quality of your sleep. It can help regulate your circadian rhythm, increase the production of melatonin, and reduce anxiety and stress, all of which can promote better sleep.
Improves mental health – Exercise is not just good for your physical health but also for your mental well-being. It can help improve your cognitive function, memory, and attention, and reduce the risk of depression, anxiety, and other mental health issues.

How to Keep Yourself Active During Quarantine?

Now that you know the importance of staying active, let’s explore some ways to keep yourself engaged while staying at home during quarantine.

1. Do Some Yoga or Stretching Exercises

One of the easiest ways to keep your muscles and joints supple is by doing some basic stretching exercises or yoga poses. There are several online resources, websites, and apps that offer free yoga classes or tutorials that you can follow at home.

Choose a routine that matches your skill level and flexibility, and gradually increase the intensity and duration of the exercises. Make sure you warm up before starting any strenuous exercises and cool down afterward to avoid any injuries or strain.

2. Take Online Workouts Classes

Another great way to stay active is by taking online workout classes or having a virtual workout session with your friends or family.

Many fitness trainers and gyms are now offering online classes that you can join from the comfort of your home using video conferencing or live streaming apps. Choose a workout that you enjoy, such as dancing, aerobics, or strength training, and schedule your workout at a fixed time every day to establish a routine.

3. Go for a Walk or Run

If you have a backyard or a terrace, you can go for a walk or run within the confines of your home. Set a target distance or time and try to achieve it every day.

If you don’t have a dedicated space for exercise, you can still go for a walk or jog indoors, such as your hallway or living room. You can also use a treadmill if you own one or borrow from a friend. Remember to wear comfortable shoes and clothes and stay hydrated throughout your workout.

4. Try Bodyweight Exercises

You don’t need fancy gym equipment to stay fit. You can do several exercises that require just your body weight, such as push-ups, squats, lunges, planks, etc. These exercises can help you build strength, increase endurance, and improve posture.

There are several online resources, apps, or videos that can guide you through the proper technique and form for each exercise.

5. Dance

Who said exercise has to be boring? You can get your heart rate up and burn calories by dancing to your favorite songs. Put on some upbeat music and let loose.

Dancing can help improve your coordination, balance, and flexibility, and boost your mood and energy levels.

Conclusion

Staying active during quarantine is essential to maintain your musculoskeletal health and overall well-being.

Whether it’s yoga, online workouts, walking, bodyweight exercises, or dancing, find a physical activity that you enjoy and make it a part of your daily routine. Remember to warm up, stretch, and cool down before and after exercise, stay hydrated, and listen to your body. With some discipline, creativity, and motivation, you can stay fit and healthy while staying at home during quarantine.