The global COVID-19 pandemic has locked several people indoors with minimal contact, thus hindering the ability to exercise as usual. Engaging in moderate physical activity during quarantine can help you to stay active and healthy. The level and type of moderate physical activity differ across different ages. 

Furthermore, young athletes’ maximum level of physical activity might be taking part in a marathon or other race. The case is different for older people, who opt to have a nature walk or play with their grandchildren. More senior people over 90 years old may engage in less vigorous movements, including standing upright without a cane, walking to the bathroom by themselves, and keeping a good posture. 

Most importantly, the amount of time you exercise is critical, especially when you are in quarantine because of a COVID-19 infection. Health and fitness professionals at Cathay Pacific have compiled well-seasoned and credible information on how to stay fit and healthy during COVID-19 quarantine. 

How long should you exercise during the COVID-19 quarantine

Exercising allows you to have an excellent immune and cardiovascular system apart from helping you to have a good night’s rest. The ideal amount of time you should take to engage in physical activity is one hundred and fifty minutes. When you take this amount of time to engage in physical activity, you reduce the possibility of premature death by around 33%. 

A moderate activity involves simple physical activity such as walking up and down the stairs, gardening, or brisk walking. It generally comprises physical movement from one point to another. Activities such as cycling and running are classified as vigorous activities. The World Health Organization recommends various levels of exercise for different age groups to ensure good health at all times. 

What level of physical activity does World Health Organization (WHO) recommend during COVID-19 quarantine?

While quarantine is an effective way to reduce the spread of the COVID-19 infection, it has significantly reduced the amount of physical activity that people can engage in to maintain good health. The World Health Organization recommends at least one hundred and fifty minutes of physical activity for adults, including those living with chronic conditions, for example, type 2 diabetes, cancer, HIV, and hypertension.  

Lack of physical activity reduces the ability of the organ systems to fight viral infections. At the same time, it increases the chances of damage to organ systems. Therefore, engaging in moderate physical activity is critical for the full functioning of organ systems such as the respiratory, immune, cardiovascular, and musculoskeletal systems when fighting viral infections. 

Should people wear face masks when exercising during the COVID-19 pandemic?

You are not supposed to wear a mask when exercising because face masks reduce your ability to breathe comfortably. During physical activity, you sweat a lot, and your mask may get wet quickly and hinder normal breathing. As a result, your body will be unable to promote the development of microorganisms to fight the infection. 

Protecting people around you is critical when you are not wearing your face mask. As such, keeping a one-meter distance from other people is an essential preventive measure when exercising to protect them from contracting COVID-19 infection. This way, you can exercise and stay fit and healthy during the quarantine period.

It is important to note that physical activity is essential for developing microorganisms that fight infections in the body. Various age groups have an ideal level of physical activity. However, the World Health Organization recommends one hundred and fifty minutes of moderate physical activity for adults, people with chronic conditions, pregnant and postpartum women.