Physical activity is any movement of the body that demands energy expenditure. It doesn't have to be exercise or sport; playing, dancing, gardening, and even housecleaning and lugging heavy groceries are all examples of it. Physical activity on a regular basis can help you improve your general health and fitness while also lowering your risk of developing a variety of chronic diseases.

The World Health Organization advises 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week, or a combination of the two. In addition to that, the experts from the World Health Organization, Department of Health, University of the Philippines - College of Human Kinetics and the Strength and Conditioning, Inc. developed the Philippine National Guidelines on Physical Activity (PNGPA), a guideline that aims to provide simple rules in adopting a physically active lifestyle and improve the health of the general population. The recommendations are based on the many types of physical activity and the opportunities that they bring and as a general goal, aim for at least 30 to 60 minutes of moderate physical activity every day. The target population was divided into five age groups: children (5 – 12 years old); adolescents to young adults (13 -21 years old), adults (22 – 45 years old), older adults (46 – 59 years old), seniors (60 years old and above).

Below is the distribution of physical activity types among the different age group:

However, the mandated lockdown has impacted many elements of people's lives, including everyday fitness activities. The COVID-19 pandemic has sparked a lot of questions about how exercise can enhance immunity and protect us from infection. This is becoming increasingly important as many of us lose access to gyms and parks where we would ordinarily exercise and engage in physical activity. However, it is even more critical for people of all ages and capacities to engage in as much physical activity as possible and to limit the amount of time spent sitting for lengthy periods of time.

Here are some suggestions for staying active and reducing sedentary behavior when in self-quarantine at home even without special equipment or  large amounts of room:

1. Walking around or walking on the spot might help you stay active even in tiny spaces.
2. Stand up as much as possible to cut down on your sitting time. Ideally, every 30 minutes, interrupt your sitting and reclining time.
3. Take short active breaks during the day. Other ways to stay active at home include dancing, playing with children, and doing household duties like cleaning and gardening.
4. Follow an online exercise class, utilize the numerous online exercise classes available. Be cautious and conscious of your own limitations if you have no prior experience with these exercises.

It may be disappointing that you can't go to the gym or attend your favorite group fitness class, but you may change your viewpoint and see this as an opportunity to try new things. Even once our days of social distancing are over, you may find something you enjoy and wish to add into your routine.

Written by: Nutrition Officer I Lorelie C. Millares 

References:

American College of Sports Medicine. (n.d.). Staying active during the coronavirus pandemic. Staying Physically Active During the COVID-19 Pandemic. Retrieved March 31, 2022, from https://www.exerciseismedicine.org/assets/page_documents/EIM_Rx%20for%20Health_%20Staying%20Active%20During%20Coronavirus%20Pandemic.pdf 

Centers for Disease Control and Prevention. (2021, May 25). How to be physically active while social distancing. Centers for Disease Control and Prevention. Retrieved March 31, 2022, from https://www.cdc.gov/physicalactivity/how-to-be-physically-active-while-social-distancing.html 

Centers for Disease Control and Prevention. (2021, November 1). Benefits of physical activity. Centers for Disease Control and Prevention. Retrieved March 31, 2022, from https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm

Department of Health. (2010). HealthBeat. HEALTHBeat. Retrieved March 31, 2022, from https://doh.gov.ph/sites/default/files/publications/HBEAT58a.pdf 

Simpson, R. J. (n.d.). Exercise, Immunity and the COVID-19 Pandemic. ACSM_CMS. Retrieved March 31, 2022, from https://www.acsm.org/home/featured-blogs---homepage/acsm-blog/2020/03/30/exercise-immunity-covid-19-pandemic 

World Health Organization. (n.d.). Coronavirus disease (covid-19): Staying active. World Health Organization. Retrieved March 31, 2022, from https://www.who.int/emergencies/diseases/novel-coronavirus-2019/question-and-answers-hub/q-a-detail/coronavirus-disease-covid-19-staying-active