Cardiovascular Exercises for Home
You can opt for online Zumba classes with friends or get individual training through video conferencing with trained professionals, or simply do 30 minutes of jump rope exercise.
The Impact of COVID-19 on General Health
COVID-19 has negatively impacted the overall health of almost every individual. In a recent study published in the Obesity journal on October 11, 2020, it was found that due to abrupt changes in daily routines caused by the COVID-19-induced lockdown, the pandemic affected sleep patterns and overall physical and mental health.
The Lifestyle Study
In this study, scientists from the Pennington Biomedical Research Centre conducted an online survey with 7,753 participants from Australia, Canada, the UK, and 50 other countries. The aim of this research was to determine changes in lifestyle behavior of these individuals before and during the lockdown.
The study results showed that out of all the participants, 32.3 percent had normal weight, 32.1 percent were overweight, and 34.0 percent were obese.
It was also observed that during the lockdown, scores for healthy eating increased as people cooked at home more often. However, it was also noted that 25.8 percent of the people reported consuming healthy snacks, while 43.5 percent reported an increase in unhealthy snacks.
Furthermore, sedentary behaviors increased during the lockdown, and physical activity gradually decreased. This resulted in a 33.4 percent weight gain in obese individuals and a 27.5 percent weight gain in the rest of the participants.
It was also discovered that individuals who were obese before the pandemic had higher anxiety scores. These individuals also took longer to fall asleep after the lockdown was imposed.
Conclusion and Recommendations
The scientists concluded that people with obesity should undergo screenings to manage their anxiety. More initiatives should be taken to tackle obesity during the lockdown.
Home Cardiovascular Exercises
Weight gain has been a concern for many during this lockdown. Since going to the gym may not seem like a good idea right now, here are some cardiovascular exercises you can practice at home.
- Dancing: A study published in the Circulation: Heart Failure journal showed that heart patients who danced for just 20 minutes a day, three times a week, experienced significant improvement in heart health compared to those who continued traditional cardiovascular workouts. You can opt for online Zumba classes with your friends or get individual training through video conferencing with trained professionals.
- Jump Rope: Most of us may remember jumping rope as kids, but what we probably didn’t know then is that it was not only a fun game but also a great cardiovascular exercise. According to the Harvard Medical School, 30 minutes of jump rope can burn 300 to 444 calories. You can start with basic jumps and gradually include variations to challenge your body even more as you become comfortable with the activity.
- Jumping Jacks: To perform a jumping jack, stand straight with arms at your sides. Now, jump and spread your feet wider than hip-width while simultaneously raising your arms above your head. Now jump again and lower your arms while bringing your legs together. Repeat 20 times.
- Squat Jumps: To perform squat jumps, all you need to do is stand with your feet shoulder-width apart. Bend your knees as if you were sitting in a chair while keeping your feet firmly on the ground. Now, instead of smoothly returning to the upright position, jump up. Try to reach as high as possible and land back into the squatting position. Do not bend too deeply, keep your back straight, and repeat the exercise 10 times.
For more information, read our article on Obesity.