Exercise is essential for well-being during COVID-19 pandemic
The importance of physical activity during the COVID-19 pandemic, and how you can continue to exercise effectively and safely.
- Measures taken to reduce the spread of COVID-19 are causing changes in everyday schedules and are disrupting workout routines for many people.
- Exercise is especially important now because it can reduce stress, prevent weight gain, boost the immune system, and improve sleep.
- You can safely engage in physical activity by exercising with
PlyoDyne®BASIC as this equipment is developed for home use, and for single users. A home environment is considered to be safe to exercise.
- You can also safely engage in the same physical activity in professional and commercial environments using PlyoDyne®PROONE and PlyoDyne®PROWALL due to its single users’ set up. It is up to both professional and commercial institutions to comply with health guidelines.
The COVID-19 pandemic has disrupted just about every aspect of ordinary life — and exercise routines are no exception. Work-from-home, remote learning, and public health guidelines for gyms and fitness facilities that include capacity limitations, cleaning protocols, mask wearing, and social distancing has changed how, when, and where we exercise.
Although it might be tempting to skip your workout during these challenging times, public health officials say that exercise — while undoubtedly crucial under normal circumstances — is essential to your physical health and mental well-being during the COVID-19 pandemic. Here’s why you should stay active and how you can exercise safely during the pandemic.
What COVID-19 concerns may affect physical and mental health?
If you’re working from home, you may find that you’re sitting for more extended periods. And, changes in your daily routines — such as caring for kids who are home from school — may make it more challenging to find time to exercise.
COVID-19-related concerns may affect dietary habits, leading to higher calorie consumption that could promote weight gain. Limiting trips to the grocery store, skipping fresh fruits and vegetables in favor of stocking up on calorie-dense, non-perishable foods, and financial difficulties may cause people to opt for less expensive, ultra-processed food options. All the extra hours you’re spending at home may make you more likely to snack, “stress-bake,” or prepare high-calorie, comfort-food meals.
Additionally, many people are coping with fear, anxiety, stress, financial concerns, sadness, boredom, and isolation — all of which can have a negative effect on diet, physical health, and mental well-being.
Why is exercise important during the COVID-19 pandemic?
Regular exercise is essential for everyone under normal circumstances. However, here are a few reasons why exercise is especially crucial during the COVID-19 pandemic:
- Exercise boosts the immune system: Research shows that regular, moderate-intensity exercise has immune-boosting benefits that may help your body fight off infections, including COVID-19.
- Exercise may prevent weight gain: Exercise can help you burn extra calories caused by dietary changes and offset the effects of sedentary activities.
- Exercise reduces stress and anxiety: Exercise is a proven mood-booster and can help adults reduce stress levels and build emotional resilience.
- Exercise improves sleep: There is evidence that suggests regular exercise helps you fall asleep faster and improves sleep quality — and getting a good night’s sleep has also been found to boost your immune system.
Exercise may be especially beneficial for older adults and people with chronic health conditions, such as diabetes, arthritis, or heart disease. Regular exercise can help to improve balance, flexibility, strength, mobility, and cardiovascular health. Plus, it can boost energy and overall well-being.
How can I stay physically active despite COVID-19 closures?
There are many ways you can be active, even if you decide to not go to a gym. For example, you can start a new home exercise program using a PlyoDyne®BASIC.
According to recommendations from cardiologists, adults should aim for at least 150 minutes of moderate-intensity physical activity, or at least 75 minutes of vigorous-intensity physical activity, per week.
If you have a chronic condition or are an older adult, check with your doctor before starting a new home exercise program. Your doctor may be able to recommend exercises that are safe for you and will let you know what types of exercise you should avoid.
Here are a few suggestions to help you get moving:
- Exercise with family: Exercise is an excellent opportunity for family fun. Walks, bike rides, dance parties, living-room yoga sessions, or backyard soccer games are just a few examples of how you and your household members can exercise together.
- Get outdoors: Walking, cycling, jogging, and hiking can help you get some much-needed fresh air while staying safely away from others. Don’t have time for a full-length outdoor exercise session? Consider breaking your workout up into several 10-minute sessions. You’ll be surprised at how quickly a few brisk walks around the block can add up to a full workout.
- Follow along with online exercise videos: Whether you enjoy yoga, cardio kickboxing, Pilates, strength training, barre, dance, or another type of workout, chances are you can find a service that offers online videos. Additionally, many exercise studios and other community organizations are now providing on-demand virtual fitness content.
- Take a virtual class: If you have the financial resources, consider supporting your local fitness studio or personal trainer by signing up for online fitness classes or training sessions. Some personal trainers are even offering private virtual sessions customized to your needs, schedule, and preferences. Plus, having a class or training session on your calendar allows you to interact with other people in a fun way, which may be just the motivation you need to keep up with your fitness regime.
- Challenge yourself: Set an exercise goal — such as exercising with PlyoDyne® 15 minutes per day.
- Tackle calorie-burning chores: Chores such as mowing the lawn, working in the garden, washing the car, or cleaning out the garage provide excellent opportunities to build muscles and burn calories. In addition to the sense of accomplishment you will feel after your workout, completing a household task will yield even more feel-good benefits.
The bottom line: Although it may take some effort to create and adjust to new fitness routines, regular physical activity can help you optimize your health and well-being during the coronavirus pandemic.
COVID-19 and the influence of training with PlyoDyne®
PlyoDyne® is based on the new movement concept of iQQuip® B.V. Daily training with a low training stimulus with PlyoDyne® leads to a pre-programmed success.
Due to PlyoDyne® and the interconnected 7 training components, it is possible to bring physical change through physical training within reach of (ex-)COVID-19 patients.
At the basis of this success are the following components:
1. Providing correct and well-founded motivation throughout the training period;
2. PlyoMatrix®: the training program with predefined goals with adjustable parameters;
3. With regard to feasibility, minimum constant or increasing – achievable training stimuli can be administered;
4. Experiencing challenges positively and having fun in building the relationship of trust with one’s own body and mind during the entire training period. This challenge is achieved according to simple and logical training programs that lead to a manageable load build-up and always achievable training goals;
5. Evaluation: by interim consultation and adjusting training incentives according to ability and need, the process can be adjusted.
Intensive training experiences, in a physiotherapy practice, over a period of more than 3 years demonstrate a persistent motivation among the users, even after a year of training and an obvious upward trend in results.
It is obvious that for (ex-)COVID-19 patients, especially the training at home, supported by a good training program, will take a crucial role during the long rehabilitation process. The learning process of the PlyoDyne® concept will be initiated under supervision in rehabilitation center and further training can be effectively continued in the safe home environment with the PlyoDyne®BASIC, the home module.
- coordination of chain therapy from closed chain to PNF principles (Proprioceptive Neuromuscular Facilitation);
- with support, closed chain, contralateral hand to height adjustable handle; (only available with PlyoDyne®PRO series);
- without support contralateral hand;
- with open eyes;
- with eyes closed;
- slow training versus speed training.
- Elasticity and stability of sliding systems and elongation in all tissues in (spiral-dynamic) chains;
- movement system, muscle tissue and joints (spiral-dynamic eccentric / concentric);
skin and facies sliding systems;
- core thorax vertebrae, ribs relative to thoracic vertebrae/large muscle groups, mono-segmental muscles, intercostal muscles / sliding structures;
- extension TS (thoracic spine) increase in mobility and lung volume;
- core lumbar vertebral column thorax vertebrae;
- core shoulder girdle, large muscle groups and rotator cuff (spiral-dynamic eccentric/ concentric);
- stretch tissue extension and rotation (spiral-dynamic) thoracic spine
all-encompassing increase in reach;
- influence on facies plates, suspension of tissues, ligaments and ligaments of internal organs and thus more osteopathic influence on the basis of natural movement;
- primular lung tissue and enveloping tissue / pulmonary membrane, pectoral membrane and intermediate mediastinum;
- activation, expansion and dehydration of lung tissue;
- increase of lung volume by elongation of lung tissue; alveoli, mobilization of lung membranes as a result of suction force due to extension and rotation of thorax in combination with breathing
- primary focus on force build-up or acceleration rate with unique micro steps of 25 grams;
- secondary focus, initially on functional force building and at a later stage on an increase in speed;
- the rhythm of motion can be adjusted to the patient’s condition and/or respiratory rate.
- accent on exercise after a long disease process aimed at wanting and being able to move;
- focus on mobility and stability of tissue and the activation of functional movement systems in place;
- the motivation for training is increased by load increase of only 25 or 50 grams per training day;
- the training sessions can be divided into smaller sessions divided over the day by training in, for example, 3 to 5 small sessions instead of 1 full session;
with PlyoDyne®, the patient receives a new objective and challenge every day;
- Awakeness Arousal System; by activating ARAS/DRAS, a positive influence is created on responsiveness.
- the heart-lung system is positively affected;
- in particular with regard to muscle and joint chains (spiral-dynamically eccentric / concentric);
- by the build-up of tempo, individual using PlyoMATRIX®;
- the search for limits in repetitions, series and frequencies;
- by proper alignment of nutrition and movement in parts of the day;
- a daily training with low fatigue within reach.
Following the PlyoMATRIX® program (180 days of predefined training goals) provides a security of outcome for all target groups. PlyoDyne® offers the possibility to train daily (24/7) and to put accents on training goals, these are freely definable.