Physical Education at Home – WHO recommendations

The COVID-19 pandemic has altered the lifestyle of everyone including kids. While adults can cope with the situation, it may be difficult for the children to follow a regular schedule during the lockdown. They spend most of their time in front of digital screens. They have also been overloaded with homework and assignments. The parents and adults are also engaged with their jobs and chores. Eventually, everyone ignores their physical health which is integral during this time. Due to the tight schedule, there is no room for practicing a regular workout or exercise. For students, the physical education subject has not even been included in online teaching. Lack of physical exercise leads to various health and mental problems. Doing regular workouts or physical exercises and making
it a habit promotes maintaining a healthy lifestyle. It helps in keeping oneself calm and relaxed amid stress. The World Health Organization(WHO)recommends 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity activity per week. This can be practiced at home without the aid of any equipment. Following are some tips on doing workouts and for exercising, to stay healthy:

For adults

High knees

High Knees are a cardio-intensive exercise that engages multiple muscle factions including the muscles in the core, hip, and leg. The High Knees involve the whole body, thereby strengthening the legs and burning a lot of calories. High Knees is performed by lifting your knees to your hip level. You have to switch your legs. Lift one knee above the hip level and then switch to lift the other knee, by switching legs. The arms play a crucial role in this exercise and should use them to keep the balance. As you lift one knee, your opposite hand should be moving up at the same time. The same method should be followed while lowering the knees.

Plank

Plank is an abdominal exercise that builds core strength and stability. The plank is also called a front hold or abdominal bridge. To do the plank, lay on the floor with your elbows under your shoulders and your hands flat on the floor. Then slowly raise yourself upwards until the body is in a straight line from your head. You can begin with practicing a 10 seconds plank to as much as the time you can hold on to.

Wall pushups

Using the wall instead of the floor for doing push-ups makes it easier to lower and lift yourself. To do this workout, stand with feet under hips, arm’s length away from the wall. Inhale and bend elbows straight back until your forehead or nose points to the wall. Then exhale as you press the wall away and return to the initial position. Repeat the process.

Leg Raises

Leg raising involves your legs and hips, thus increasing your core strength. To practice leg raising, lie on your back and keep the legs straight and together. Then lift them. Slowly lower your legs back down, till they are just above the floor. Then hold for a moment. Raise your legs back again. Repeat the steps. Leg raises improves balance, stability and helps in burning calories thereby keeping ourselves healthy.

For Kids

Stretches

Doing simple stretches is also recommended for the kids. It relaxes the muscles and keeps them active throughout the day. They can do side stretches, stretching the legs, and stretching the hands. Doing some stretches after waking up, and continuing doing them every day will help children in developing a habit. A warmup makes them energetic after hours of sleep.

Skipping/Jumping Jacks

Jumping involves the whole body and is a perfect workout for cardiovascular fitness. Jumping involves the whole body. Kids can try jumping jacks, skipping, or even skipping without a rope. Parents can guide them and suggest that they can increase the number of jumping jacks. Buying them new skipping ropes encourages children to exercise often

Running\Jogging

Running is the simplest form of exercise which kids can practice at home. They can do this regularly to relieve the stress from their studies. They can run outdoors or indoors. Inside, they ran down a hallway or around a large table. Changing the movement patterns from running to skipping or making them do the high knees also can be done.

Squats and lunges

Squats and lunges can also be included in simple workouts. It increases the strength of the legs. Try forward, backward and side lunges. Doing squats is about sitting in a squat position(as shown in the image) and then moving upwards and downwards. Practicing lunges can enhance balance and strengthen the legs. For doing lunges, step forward with one leg, and lower your hips. Meanwhile, both your knees will be bent at about a 90-degree angle. Hold the weight in your legs, and gently push back yourself to the starting position.

Homeschooling is the new normal for students and it alters the lifestyle. While every other subject is being taught to the children, physical education is not there. It is significant to practice regular exercise and workouts. Online learning and work from home jobs demand more screen time. There are barely any physical activities done by people. Both kids and adults have to engage in physical activities or exercise during this time. Due to the workload, there is barely any time for workouts. Sparing some time for small workouts like these will keep us more enthusiastic throughout the day. Getting enough time for outdoor activities is substantial for kids also. Children love playtimes and there must be a schedule for physical exercise in their daily routines. Physical education keeps both the mind and body active and healthy.

Compiled by 

Sapna Raj   Jr.Journalist