19 March, 2020
Roma Station

During the COVID-19 epidemic, it is important to stay physically active, which has positive effects on one’s psychological state, while reducing the risk of viral infection.

Experts from the Faculty of Sport and the NIJZ have made recommendations for physical activity during the spread of infections. Being fit and adequately physically active significantly reduces the risk of viral infection1,2 and reduces the anxiety3,4 that can be caused by (self-)isolation to prevent the spread of the virus. Physical activity also reduces a range of other longer-term health risks, so it is crucial for both children and adults to remain physically active during this time, in line with the general recommendations for physical activity, to maintain physical and mental health5,6. Children should be physically active for at least 60 minutes each day, in a way that allows them to breathe deeply and sweat, and should also do strength-building exercises twice a week. Adults should be moderately physically active for at least 150 minutes per week. More and more vigorous physical activity brings greater health benefits. With the help of a smart fitness bracelet, a smartwatch and some phone apps, it is possible to check the amount and intensity of physical activity. With 10,000 steps a day, an individual is well on the way to reaching the recommendations for sufficient physical activity. In any case, given the circumstances, any physical activity is better than inactivity. Every step is better than a minute of sitting or lying down, so even at home, take as many steps in the house or apartment as you can manage at the moment; if you have stairs in the house, just use them.

When exercising during the spread of the virus, it is essential to follow the following recommendations to prevent the spread of the virus:

  • In all physical activities, follow the general recommendations of doctors and authorities, e.g. hand and cough hygiene, interpersonal distance, avoiding contact with people who cough and sneeze.
  • Always follow the latest recommendations in force – e.g. when/if isolation (quarantine) is ordered in an area or in the whole country, you should only exercise at home and only go on foot, bicycle or scooter for urgent errands.
  • If you have a minor non-contagious illness, avoid all strenuous exercise. If you are chronically ill, please also follow the recommendations of your personal doctor. If you suffer from frequent allergies, exercise only at home.
  • If you have a suspected infectious disease, depending on your current state of health, try to maintain physical activity within your own home, i.e. on your own.
  • If you become ill with COVID-19, do not exercise until you are well.
  • Socialising and playing group sports with people outside your household is forbidden. Even if the distance between players is large, a ball can be a carrier of the virus. It is therefore best to play these sports only with household members.
  • Climbing frames, slides and other play equipment (especially metal and plastic) in children’s playgrounds and outdoor fitness equipment can provide a surface for virus transmission, so do not use them. Children should prefer climbing trees and lying logs at this time.
  • Parents, prevent your children from coming into contact with other children. Explain to adolescents the danger of spreading the virus through socialising in sports.
  • Do physical activity alone or with members of your household, preferably in nature. Parents are advised to use the isolation time for outdoor family sports activities. Go for a hike in the woods or on the nearest hill, look for hidden treasure, try to find your way using a compass or simple natural signs, go cycling or take a trip on scooters, skates or roller skates.
  • Physical activity in open spaces in the neighbourhood (parks, promenades) should be carried out at a distance of at least 5 metres from other people. If you have your own backyard, find opportunities for various physical games in it.
  • Organise exercise at home. Break up your and your child’s/young person’s sedentary time with movement breaks and exercise in a small space, using handy items (e.g. a rope) and furniture as exercise aids, e.g. for muscle strength exercises using a chair and a table. Ventilate the room well before and after the exercise. Wash your hands if you have exercised in a group with someone who has touched the same surfaces. If you have a balcony or terrace, you can also exercise on the balcony.
  • Share your daily workout information (number of steps, intensity, content) and interesting exercise content you find online with your friends via social networks. Try to be as innovative as possible when exercising.
  • If you live with people who are less mobile, help them to move around the flat and do some stretching and muscle strength exercises at least three times a day, preferably with an open window or on a balcony or terrace.
  • Avoid hazardous sports that could cause injuries that could put additional strain on the health system.
  • Avoid prolonged strenuous exercise, as this may even reduce immunity to viral and other infections in the short term, as opposed to moderate-intensity exercise.

Source:

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EU Funds

The project is part-financed by the Ministry of Labour, Family, Social Affairs and Equal Opportunities and the European Union, through the European Social Fund. The operation is financed under the Operational Programme for the Implementation of the European Cohesion Policy 2014-2020, Priority Axis 9 “Social inclusion and reducing the risk of poverty”, Priority Investment 9.1 “Active inclusion, including the promotion of equal opportunities and active participation, and improving employability”, Specific Objective 9.1.2 “Empowering target groups to move towards the labour market”.