“While many of us started off lockdown with good intentions, by now there’s a feeling of irritability, boredom and a glumness about being cooped up — and, inevitably, this is causing many of us to turn to comfort eating,” says registered dietitian Helen Bond. With gyms closed until further notice, like most public places, to curb the spread of COVID-19, and you are concerned about weight gain or unfitness, physiotherapists give tips on how to stay fit at home, without equipment. According to Jean Jules-Alexis Byamukama, a physical therapist at Centre Medical ORKIDE Kigali, anyone of any age can exercise and get the most out of it, and you do not need a spacious gym for that. He says, exercise means body movements, under normal circumstances these include; aerobic exercises, strengthening exercises, stretching exercises, and balance exercises. For example, jumping jacks, marching or jogging in place, stair climbing and descending, mat exercises are a complete routine. “Aerobic exercise speeds up the heart rate and breathing. It improves the function of lungs and the heart. If one is breathless due to climbing stairs, it requires aerobic exercise to increase their endurance of the heart and lungs. One of the greatest health benefits of aerobic exercise is to relax blood vessel walls, lower blood pressure, burn body fat, decrease blood sugar level, reduce inflammation, boost mood and raise good HDL cholesterol. “It can also lower bad HDL cholesterol if combined with weight loss. Aim at 150 minutes of moderate intensity activity per week,” Byamukama says. He says aerobic exercises one can do are; marching in place, for instance, stand tall with your feet together and arms by your sides. Bend your elbows and swing your arms as you lift your knees, or march in a variety of styles. March four steps forward, and then four steps back. March in place with feet wide apart. Alternate marching feet wide and together (out, out, in, in). Byamukama recommends strength training as it helps someone feel more confident and capable of activities of daily living. Strengthening exercises not only make one stronger, they also help in stimulating bone growth, contribute to weight control, lower blood sugar, assist in in improving balance and posture and reduce pressure on weight bearing joint and the lower back. He further explains that squats are an example of strength training exercise. You start with standing with your feet shoulder-width apart, arms by your sides. Slowly bend your hips and knees, lowering your buttocks about eight inches, as if you’re sitting back into a chair. Let your arms swing forward to help you balance. “Stretching exercises are also good as they help maintain body flexibility and prevent the muscles from shortening and not functioning properly. It is good to aim at stretching every day or at least four times a week,” Byamukama adds. Even if one is not a sports fan, any body movement counts; staying indoors for a few weeks while barely moving can be harmful. Exercise is vital for our mental and physical health, and is arguably more important than ever, during this period, he says. Aniket Ukey, a fitness consultant and yoga instructor in Kigali, says alternatively, you can do stretching, for example; hamstring stretches — here you stand tall with your feet hip-width apart, knees slightly bent, arms by your sides. Exhale as you bend forward at the hips, lowering your head toward the floor, while keeping your head, neck and shoulders relaxed. Wrap your arms around the backs of your legs and hold anywhere from 45 seconds to two minutes. Bend your knees and roll up when you are done. Ukey adds that when it comes to piriformis stretch, sit on the floor with both legs extended in front of you. Cross your right leg over your left, and place your right foot flat on the floor. Place your right hand on the floor behind your body. Place your left hand on your right quad or your left elbow on your right knee and press your right leg to the left as you twist your torso to the right. He also advices doing triceps stretch. Kneel, sit, or stand tall with feet hip-width apart, arms extended overhead. Bend your right elbow and reach your right hand to touch the top middle of your back. Reach your left hand overhead and grasp just below your right elbow. Gently pull your right elbow down and towards your head. Switch arms and repeat. “Other strengthening exercises include push-ups and sit-ups. Push-ups include three sets of 10 reps (reps can have to increased everyday by two). Begin with your chest and stomach flat on the floor. Exhale as you push from your hands and heels, bringing your torso, chest, and thighs off the ground. Pause for a second in the plank position. Keep your core engaged. Inhale as you slowly lower back to your starting position,” Ukey points out. For sit-ups, he urges doing three sets of 10 reps (reps can be increased everyday by two). Lie down on your back. Bend your legs and place feet firmly on the ground to stabilise your lower body. Cross your hands to opposite shoulders or place them behind your ears, without pulling on your neck. Curl your upper body all the way up towards your knees. Exhale as you lift. Slowly, lower yourself down, returning to your starting point. Inhale as you lower. “You can also do meditation for five minutes. Sit or lie comfortably. You may even want to invest in a meditation chair or cushion. Close your eyes. Make no effort to control the breath; simply breathe naturally. Focus your attention on the breath and on how the body moves with each inhalation and exhalation,” Ukey says. He adds that you can also do wall sits, for example; make sure your back is flat against the wall. Set your feet about shoulder-width apart and then about two feet out from the wall. Slide your back down the wall, bending your legs until they are in a 90-degree angle—or as close as you can get. Your knees should be directly above your ankles, but no more forward. Hold your position, while contracting your abs. Stand slowly, while leaning against the wall, when done. Ukey says that lunge with spinal twist can also be done. Start standing with your feet together. Take a big step forward with your left foot, so that you are in a staggered stance. Bend your left knee and drop into a lunge, keeping your right leg straight behind you with your toes on the ground, so you feel a stretch at the front of your right thigh. Place your right hand on the floor and twist your upper body to the left as you extend your left arm towards the ceiling. Hold for 30 seconds to two minutes. Then repeat on the other side. “You can consult a physical therapist who can determine your current balance abilities and prescribe specific exercises to target your areas of weakness. It is mostly important if you have had a fall or a near fall in the past. If you haven’t had them, it is good to do this exercise to prevent it from happening. “Typical balance exercises include standing on one foot or walking heel to toe, with your eyes open or closed. The physical therapist may also have you focus on joint flexibility, walking on uneven surfaces and strengthening leg muscles with exercises, such as squats and leg lifts. Get the proper training before attempting any of these exercises at home,” Byamukama warns.
