Why Skipping Your Workouts During The Quarantine May Be The Worst Thing You Can Do
Quarantine. A time period in our history that will now live in infamy. Have you ever thought about how the quarantine is affecting your mental and emotional health, and what you can do to make sure it doesn’t get the best of you? In this article, we will look at the possible effects of a quarantine, ways to take care of yourself during this time, and simple exercises you can do at home without the use of a gym.
Depression and Anxiety are Possible Mental and Emotional Effects of the Quarantine
This hits pretty close to home for me. I live in the Midwest in a state that has seen some of the most restrictive, if not THE most restrictive, lockdown measures in the USA. And, I can tell you from personal experience, it starts to mess with you sooner or later. Over the months, I have suffered from bouts of depression and anxiety. For several months in a row, our state lockdown was extended over and over, with some rather extreme rules, regulations, and restrictions. It was enough to break the toughest of mental and emotional psyches. Some of our restrictions have been loosened, but they’re still pretty tight, and are subject to change on a whim.
Here is a list of some of the symptoms a quarantine and isolation can have on someone:
● Poor Sleep
● Poor Heart Health
● Lowered Immunity
● Symptoms of Depression
● Impaired Ability to Manage Emotions, Remember Information, and Follow Directions
● Fear
● Sadness
● Insomnia
● Confusion
● Anger
● Stress
● Irritability
● Emotional Exhaustion
● Increase in Substance and Alcohol Use
I’ve faced all but just a few of these symptoms. A typical quarantine period generally lasts about 14 days. Research indicates the longer a quarantine goes on, the more marked the mental and emotional effects might be. Anything much longer than the recommended 14 days, and it could have some rather detrimental outcomes on someone’s mental health.
Ways to Take Care of Mental Health During Quarantine
Taking care of your mental and emotional health during stressful times is imperative. And even more so now when the situation is so fluid and changes on a dime. This list below is just some of the methods you can use to keep yourself mentally and emotionally in check when quarantines drag on far longer than the suggested 14 days:
● Keep a regular sleep schedule/get plenty of sleep
● Eat nutritious foods and avoid junk food, extra sugar, and caffeine
● Avoid tobacco, alcohol, and drugs
● Limit screen time
● Set time aside each day to engage in an activity you enjoy (reading, listening to music, relaxing bath, etc.)
● Keep a regular daily routine
● Limit exposure to news and social media
● Stay busy
● Focus on positive thoughts
● Rely on your faith
● Set priorities
● Do something for others (under local/state/federal guidelines)
● Get regular exercise
How Regular Exercise Can Help Alleviate Anxiety and Depression
Exercise is not just beneficial for your physical health, but it does a world of good for your mental and emotional health, as well. Research studies have proven that regular physical exercise can help lessen the symptoms of anxiety and depression. And, once those symptoms are under control, regular physical activity can keep them from returning. Listed are some of the ways exercising regularly can help ease anxiety and depression:
● Promotes better quality and quantity of sleep
● Releases endorphins in the brain that help you feel good
● Takes the focus off of worries and negative thoughts
● Helps you gain confidence by setting and meeting goals and getting in shape
● Helps you cope with stressful situations in a healthy way
At least 30 minutes of exercise three to five times a week seems to have the most positive effect on anxiety and depression. You don’t even have to do all thirty minutes at once, if you don’t want to. You can break it up over the course of the day, and still reap all the rewards. For me, exercise has been a saving grace during our time of quarantine. I got my spouse and kids exercising with me most days, and we have made it a real family affair.
Simple Exercises that Don’t Require a Gym
There are so many exercises you can do during quarantine that don’t require a gym membership. Daily walks have been the go-to for my daughter and me. My spouse and son like to go mountain biking. Running is another activity my kids like, and I’ve started to join them. You can also do more weight based exercises.
Body Weight Exercises (using your own body weight for resistance):
● Body Squats
● Incline Pushups
● Hip Raise
● Side Plank
● Modified Side Plank
● Floor Y-T-I Raises
● Lunges
● Planks
● Pushups
Free Weight Exercises:
● Dumbbell Shoulder Press
● Dumbbell Triceps Kickback
Resistance Band Exercises:
● Resistance Band Pull Apart
● Hip Extension
● Resistance Band Leg Press
For more on how to do properly perform these exercises, please go to https://www.healthline.com/health/exercise-fitness/strength-training-at-home#cool-down and http://www.oprah.com/health/the-no-equipment-workout-you-can-do-at-home/all. You can also learn more about weight exercises at https://homegymstrength.com/how-to-squat-without-a-rack/.
There is Hope
The mental and emotional effects of this time of quarantine can be overwhelming. If you are suffering with depression and anxiety right now, know you are not alone. I would encourage you to talk to someone, be it a friend, spouse, parent, sibling, pastor/priest, or a professional mental health expert. I would also encourage you to get your body moving. Get some fresh air and sunshine by going for a walk, bike ride, any type of activity that you enjoy outside. Add in some of the gym-free weight exercises. Do this regularly to keep your body, mind, and spirit as healthy as possible. And remember, this too shall pass. You can learn more about why working out at home during the pandemic is still a good option at https://homegymstrength.com/why-working-out-at-home-is-still-your-best-option-during-the-coronavirus/.
References:
https://www.verywellmind.com/protect-your-mental-health-during-quarantine-4799766
https://paradigmtreatment.com/exercise-help-anxiety-depression/