Solutions To Problems By Not Spending Time Outdoors - Staying Fit

1. Spine Health

• Maintain the small intervals of sitting..“ Studies have shown that sitting 1 hour less a day can reduce upper back and neck pain by up to 54 %.” 
• After every half an hour take a walk.
• Do some back excercises
• Always keep cusion at the back while sitting over a period of time.
• Always keep your back straight. It would be great if you have an ergonomic chair that can support your back. 
• Get up and move around for a minute or two every half hour to keep your spine in line.

2. Break a Sweat

Research has shown that people who exercise regularly are less prone to anxiety than people who don’t exercise. .The American Cancer Society recommends adults get at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity activity each week. Moderate activities make you breathe as hard as you would during a brisk walk. Vigorous activities use your large muscle groups and make your heart beat faster, make you breathe faster and deeper, and make you sweat.

3. Physical Fitness during Online Work

Stand up or walk around while you read and answer emails and other messages on your laptop or phone.

If you can’t get outside, you can do a strength training workout at home using just your body weight or simple equipment, like dumbbells or resistance bands.

Or you can put together your own routine by focusing on a few basic but effective exercises, such as:

pushups

squats

burpees

lunges

planks

• During conference calls, stand up and pace, or stay seated and do leg lifts, knee lifts, and toe curls. Keep a weight under your desk for bicep curls. Do standing push-ups against a wall.
• Take a short walk during lunch, or in place of a coffee break.
• Set an alarm on your computer or phone to remind you to take an activity break. For example, take a one- or two-minute standing or walking break every hour.
• Make TV time active time:
• Stand up and fold laundry while you watch.
• Do a few simple exercises like jumping jacks or walking in place, or by doing stretches in front of the screen.
• Make a new rule: No sitting during commercials.

4. Make Household Chores count:

• Mop or vacuum fast enough to get your heart pumping. A 150–pound person can burn about 150 calories an hour this way.
• Have young children or pets at home? Playing with them can burn more than 200 calories per hour.
• Yard work and gardening are also ways to burn calories and strengthen your arm, leg, and back muscles. Pushing a lawn mower, raking leaves, shoveling, and other outdoor chores can be an effective workout.
• Use stay-at-home time for projects you may have been putting off.  Cleaning out the garage or attic is another way to be productive and active at the same time.
• Do squats when cleaning out closets or playing with your children. Be sure to bend with your knees and keep your back straight.

5. Other Ideas to Get Moving:

• Take a walk outside if it’s a nice day or walk inside around the house if it isn’t. Walk fast enough to speed up your heart rate and break a sweat.
• Walk up and down your stairs. Take every other step to give your legs a good workout.
• Turn on the radio and dance in the house, alone or with your partner.
• If you don’t have stairs or much open space, you can do jumping jacks, or walk or jog in place. Try to keep moving for at least 10 minutes.
• Use hand weights or grab an object like a soup can if you’re just starting to exercise, or a jug of water if you’re stronger. Bend at your elbows to curl your hand to shoulder level. Repeat 10 to 12 times, or until you can’t do it anymore.
• If you’re on social media or can search the internet, check for live-streaming exercise sessions or activity challenges that you can participate in.