Your coronavirus emergency kit: Five workouts to do at home

My gym is closed: What can I do?
If you live in one of the 170 or so countries affected by the novel coronavirus, it is safe to assume that your local gym or fitness studio has shut its doors.

But that should not stop you from continuing with your routine – or starting fresh – and exercising your mind and body.

Instructors worldwide have asked that people put aside their usual concern with restricted space to readjust and make the most out of their living rooms. Here are five home workouts to do under a lockdown.

Jumping jacks
Jumping jacks are a great way to warm up before you get into serious business. Spread your legs and shoulders apart as you jump.

They are relatively safe although you might want to keep a safe distance between you and others.

This one is a no-brainer but you still have to make sure your posture is correct to reap the most benefits and avoid injury.

And for that, your shoulders, spine and hips should all align. You can do as many repetitions as you like – and if that is not challenging enough, extend your hands a little further every time to hit different muscle groups.

Doing sit-ups is a great way to strengthen your core. Performing a proper sit-up is as easy as lying on your back, crossing your hands and placing them behind your back, bending your knees and moving your chin towards your knees.

Bodyweight squats
Also known as weightless squats, this all-around exercise helps you strengthen just about everything that is below your belt.

Just place your hands behind your neck, align your shoulders and knees with your feet slightly turned outwards and slowly go down. You can use a chair if you find the movement challenging.

Single leg jumps
Why should you do a single leg jump as opposed to two? Well, jumping on a single leg helps event out or correct any muscle imbalance.

It also helps improve reactivity, coordination and acceleration, to name but a few. As its name may suggest, you can do a one-legged jump by placing your knee slightly ahead of your foot and using the opposite side of your body for momentum by slightly tilting back before you begin.

How serious is SARS-Cov-2?
SARS-CoV-2 is the name given the novel coronavirus; the disease it causes is known as COVID-19.

According to the WHO, the new coronavirus so far has an average R0 (contagion metric) between 2 and 2.5, which means an infected person can pass it on to more than two people.

This makes it more contagious than seasonal flu (R0 1.3), H1N1 – which has an R0 between 1.2 and 1.6 – and Ebola with R0 of 1.6 to 2.

But it is less contagious than SARS, which was passed on to up to four people or MERS, which had a transmission rate between 2.5 and 7.2 in some places.

Several variables can decide whether someone will make another person sick, including the way it is transmitted (through the air or in bodily fluids); whether a pathogen is contagious during its incubation period; how long that incubation period lasts; and how many people the average patient has contact with.

Related Articles

Back to top button