As the number of confirmed coronavirus cases worldwide has skyrocketed, major sporting events have been canceled or postponed. The majority of competitive recreational sports at all levels are hanging in suspension.
Many individuals (athletic and nonathletic) are not able to actively participate in their regular individual or group sporting or physical activities outside of their homes.
Under such conditions, the majority of people (especially nonathletic ones) tend to be less physically active, have longer screen time, irregular sleeping patterns as well as worse diets, resulting in weight gain and loss of physical fitness.
A 2020 study found that the average daily sleep duration of the majority of people increased during the lockdown period in comparison to the pre-lockdown times.
And so did the average time of lying down according to the same study.
Another 2020 study performed on Chinese college students indicates that about 52.3% of Chinese college students had inadequate physical activity during the lockdown period.
And thus, Lesser physical activities lead to the commencement of or exaggeration of existing diseases that have their roots in a sedentary lifestyle.
This unpredictable, undisciplined, and inactive way of life raises concern that this lifestyle may lead to the hindrance of natural immunity growth necessary to survive in the context of this pandemic.
Lack of physical activity can also have impacts on mental health, which can compound stress, anxiety, or frustration that many experiences in the face of isolation from normal social life.
The 2020 study conducted on Chinese college students also reveals that the anxiety and depression rates of those concerned with were 31.0% and 41.8% respectively during the lockdown period.
Young people & children are particularly affected by the current circumstances.
They’re supposed to be playing and growing together with friends and family in an open environment.
But Alas!
They are snatched of the privilege of a ‘normal childhood’.
As a product of minimal physical activity and interaction, their physical and mental growth is drastically hampered.
They may have problems with bone and muscle formation and growth along with a whole set of diverse problems they might face in their later lives.
As they’re missing out on competitive and group sports, this hampers their mental growth as sports play a vital role in forming complementary virtues such as patience, endurance, teamwork, empathy, leadership, discipline, acceptance, perseverance, nobility, etc.
Contradictory evidence is also emerging that many are more aware of the importance of physical activity than ever.
Clearly, evidence about the long-term impact of the virus on sports is only now beginning to emerge. As to what the post-pandemic world will look like for sports, that still remains unclear.
A guide to physical and mental well-being
Why Sports?
The review above should be enough to understand the importance of sports, especially amidst the Coronavirus pandemic.
Still not convinced?
Here are some of the many reasons why you should take up sports.
Physical Benefits
Improves Cardiovascular health.
-Through regular exercise, the cardiac muscles surrounding your heart become stronger and more efficient.
- Reduction in bad (LDL and total) Cholesterol and an Increase in good (HDL) Cholesterol.
- Reduced Blood Pressure.
-Physical activity keeps your heart and blood vessels healthy, helping to prevent hypertension.
Balanced Blood Sugar levels.
-Exercise triggers the use of sugar in the blood. Glucose is converted into energy hence balancing the blood sugars.
- Improvement in respiratory function.
- Enhanced Aerobic capacity.
-Participating in aerobic activities such as running, cycling, or swimming can improve your body’s ability to transport and utilize oxygen in the lungs and blood.
- Increased Metabolic Rate.
- Increase in Muscle Strength and enhanced motor functions.
-Resistance exercises challenge your muscular system, resulting in bigger, stronger, and more efficient muscles.
- Improvement in Bone Health.
-Impact activities such as plyometrics and jumping and resistance training can slow the loss of bone density that progresses with age.
- Improved joint flexibility and range of motion.
- Increase in Endurance and Reduced Perception of Pain.
- Extra Weight loss and reduced Obesity.
-Regular exercise burns more calories and increases muscle mass both of which are key factors to weight loss and maintenance.
- Helps reform Posture Defects.
-Aerobics and different forms of Yoga can help to reform your posture issues.
- Improved Coordination and Balance.
- Reduction in Chronic Pain.
- Reduction in Health Risk Factors.
-Reduced risk of cardiovascular disease.
-Reduced risk of type II diabetes.
-Reduced risk of stroke.
-Reduced risk of metabolic syndrome.
- Risk reduction of some certain types of Cancer (e.g., Colon cancer, Breast cancer, Lung cancer, and Endometrial cancer)
-Studies show that the development of colon cancer and breast cancer is minimized by physical activities in men and women respectively.
-Some findings have even pointed to the possibility of physical activities to reduce the risk of lung and endometrial cancer.
- Exercise boosts Natural Immunity.
-Research shows that regular, moderate-intensity exercise has immune-boosting benefits that may help your body fight off infections, including COVID-19.
- Overall Health Benefits and Increased Lifespan.
Mental Benefits
- Increased Feelings of Wellbeing.
-When exercising the ‘happy hormone’ Dopamine is released and thus we feel joyful and feel a sense of euphoria rising within us which makes us happy.
- Improved Mood.
-When exercising ‘feel-good’ chemicals such as Endorphins and Enkephaline are released and thus we feel our mood uplifted.
- Feeling of Activeness and Youthfulness.
-After an exercise period, Serotonin is released and we feel more active and changed.
- Better sleep.
-After an energetic exercise period we fall asleep faster and enjoy a deeper sleep.
-Helps improve sleep duration and decreases the number of make-ups.
- Improved Brain Function.
-Reduces fatigue.
-Improves alertness and reflex.
-Sharper thinking.
-Concentration and focus.
-Improves memory.
-Improves cognitive function.
-Improves reflex actions.
- Regular physical exercise helps develop an organized, disciplined routine lifestyle which is recommended to tackle the effects of a sedentary lifestyle and in doing so develop a resistance to fight back Coronavirus infection.
- Regular physical activities can also bring A Sense of Exclusiveness into the same old housebound life.
- Lessens Depression, Frustration, and Stress.
- Feeling of Self-esteem and Satisfaction in life.
Are only outdoor sports important?
Measures taken to reduce the spread of COVID-19 are causing changes in everyday schedules and disrupting workout routines for many.
The closure of gyms, stadiums, pools, dance and fitness studios, physiotherapy centers, parks, and playgrounds have resulted in a lack of access to exercise and physical activity.
Research has proved that a boost in natural immunity is required to fight back Coronavirus infection.
And also this unusual, unsocial way of life gave birth to some new concerns regarding the physical and mental wellbeing of people.
Sports and regular physical activity is the only way to tackle this set of problems.
However in the current context, amid a global pandemic, people can’t go outside their houses much and thus can’t engage in outdoor sports and/ or physical activities.
So
Indoor sports and moderate physical activity are a viable solution to the problems at hand.
And thus
Experts are constantly urging people not to sit idly in their houses as a sedentary lifestyle has adverse effects on the wellbeing of people.
The World Health Organization (WHO) puts it like this,
“During the COVID-19 pandemic, when so many of us are very restricted in our movements, it is even more important for people of all ages and abilities to be as active as possible.”
The World Health Organization (WHO) recommends at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity per week.
Even a short break from sitting, by doing 3-5 minutes of physical movements, such as walking or stretching is highly encouraged.
And thus indoor sports and physical activities are of paramount importance and should be everyone’s primary concern in the context of this pandemic.
How to keep fit in your home?
Even though you can’t have access to outdoor sports there are many ways you can be active in your home through indoor sports and physical activities.
Indoor physical activities consist of various exercises and practices such as Aerobics, Yoga, Spot Jogging, Weight Lifting, Table Tennis (If you have access to), Backyard Football, Treadmill Workout (If you have access to), Dance, Hoola Hooping, etc.
Make sure to do activities that are safe and appropriate for your level of physical fitness and age as indicated by your health-care worker.
If you have a chronic condition then follow the recommendations of your doctor.
Daily walks in the morning, aerobics, 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.
Routine exercising will solve your physical problems and boost your natural immunity and protect against Coronavirus infection.
In addition to that, exercising with family members and regular interaction with them will also lighten your mood and ease your mental burden.
Another important aspect to maintain physical fitness is strength training.
It does not require large spaces but helps maintain muscle strength, which is especially important for older persons or persons with physical disabilities.
The global community is adapting rapidly to the situation at hand.
As a product of that, content creators across diverse platforms are creating online content per the needs of the people.
Numerous easily accessible online contents on how to maintain physical fitness and many fitness courses and lessons are now available to the general mass.
And a lot of them are absolutely free of charge.
It might prove helpful to take some of these online courses or lessons.
Opposed to just sitting idly or having exaggerated amounts of screen time, try moving around every once in a while.
You can also help in family chores; that also counts as a physical exercise.
Furthermore, practices such as Yoga can prove highly beneficial in times like this.
Pranayama, a practice in Yoga, is a very effective breathing and stretching exercise.
Through Yoga, you can decrease your stress levels and have a calm mind.
Lastly, meditation can be of assistance in preserving mental health.
Conclusion and Recommendations
While the entirety of the world is affected by the epidemic, COVID-19, it is our duty and responsibility to protect ourselves from its infection and follow the necessary guidelines and protocols.
A study found that every year approximately 5 million deaths occur worldwide because of insignificant physical activity.
And in the current context, regular, sufficient physical activity is of our utmost priority.
Through discussion, we now know that sports and regular physical activity are very important for the wellbeing of ourselves during this pandemic.
Firstly, creating a flexible but consistent daily routine including physical exercise every day to help with stress and restlessness is advisable.
The World Health Organization (WHO) recommends, Reducing long periods of sitting and setting up a daily routine that includes at least 30 minutes of exercise
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.
It may also be advisable to go out every once in a while.
Tired of waiting indoors?
Then it may be of help to get out and have a walk around the neighborhood and get some much-needed fresh air.
You need to follow the necessary guidelines to prevent the spread of the disease. Check out UNICEF’s guidelines for staying safe outside.
Also, try to set some goals such as doing yoga five days per week or beating your highest number of push-ups.
This will bring excitement to your housebound life.
Lastly, engage with your family members as much as possible.
Play indoor sports and games such as table tennis or hide-and-seek or even backyard football with them.
2020-10-9-1602264242