Keeping well in self isolation: Advice from a physiotherapist on keeping active at home for all ages

Dr Breanne Kunstler (BBiomedSci, BHealthSci, MPhysio, PhD). 

Physiotherapist, behaviour change scientist and run coach. 

COVID-19 ("Coronavirus") has officially been declared a pandemic by the World Health Organisation (WHO). Australia has recently taken the extreme and necessary step of asking people to self-isolate if they: 

1. Are experiencing symptoms (e.g. fever, cough, shortness of breath or sore throat [Image 1]);
2. Have been in contact with someone with COVID-19; or
3. Have travelled overseas and arrived back in Australia after March 15.

Image 1: Symptoms of COVID-19 (credit: health.gov.au)

Self isolation can be just that: isolating. We often say that we wish we could just stop time for a couple of weeks and take time off from our responsibilities, like work and exercise, and put our feet up. Well, now that it's enforced for many, we start to realise that it's actually not much fun. In fact, breaks from usual activity can be bad for our fitness and mental health. In contrast, exercise can be great for our fitness and mental health, especially during a viral pandemic.

Exercise during self-isolation can be a great way to keep you from getting bored and make you feel well. Let's talk about some ways you can remain active within the confines of your own home.

Keeping active can be easy and fun. These are only some options, try thinking up some of your own and sharing them in the comments section!

Please note: I am not endorsing any of the apps or programs I introduce below. I'm simply providing them as examples of ways to keep active during isolation.

Babies and young kids (0-4 years)

Keep kids occupied by encouraging active play. Active play can be different for every child and will depend on their interests and age. Play for babies can be as simple as some tummy time and interacting with toys on a play mat. Toddlers might need more stimulation, relying on conventional games like Simon Says (Simon Says to do 5 start jumps!) and add some competition with relay races around the backyard, hide-and-seek and ball throwing. Try and get some play equipment online too, like beach balls and other toys that your littlies might like.

For those little ones who love using their parents screens, consider trying the ABC Kids Listen app for some fun music-based activities. Sesame Street have also produced a fun online resource that includes games, videos and art. They also provide some info on keeping young kids active during this time.

Abby and I have been doing Gymbaroo online and Pilates in the park (Image 2)! 

Image 2: Abby needs to improve her side planks big time!

Older kids and teenagers (5-17 years)

Older kids and teenagers are probably going to want to stick to their screens so it's important to get those involved! There are dozens of educational apps that also get older kids active. Do they love dancing? Try GoNoodle. The teens might want something a little more 'grown up' though, in that case try Fitivity, or FitRadio to get their fit groove on if they are music lovers.

What if your child isn't a tech-head? Well there's still plenty to do! For the older ones, consider a simple Tabata type workout using no equipment, or some equipment from around the home (see video). Have plenty of chalk and painters tape on hand for outdoor and indoor hopscotch, and skipping ropes for skipping, for the younger ones!

Young and middle-age adults (18-64 years)

The young at heart can do everything the kids and teens can do! You might like the apps I mentioned before, or you might want something more familiar and intensive like the home-based Les Mills gym classes you hear your gym-bunny colleagues talk about around the water cooler (e.g. Body Pump, Step class). Gyms are also offering free online exercise classes that last anywhere from 20 minutes to 1 hour. I have been liking the classes put on by my gym and local council gym. Enjoy yoga? Download Down Dog and enjoy their beginner and advanced yoga sessions, as well as high intensity and 7-minute workouts, for free until June 1 2020.

Tabata is also a great option (see above) or get yourself hot and sweaty chasing the kids around the backyard playing the games I mentioned before. It's important to spend some quality time with your children during this uncertain time to help maintain their mental health too.

Watch the Italians play tennis outside their apartment windows as a way to keep active and sane during isolation

Also consider doing other things you enjoy to keep generally active. Order food online from small Australian businesses who are providing fresh fruit, vegetables, meat and other items during this time. Cook for yourself, cook for others, cook the recipes you used to have as a child. Enjoy your food and arrange to have it delivered to friends and family who might be less capable of cooking at this time due to physical, psychological or financial limitations.

Older adults (65+)

The even younger at heart but older in age can also benefit from exercise in isolation, but it often looks a little different. It is important to exercise in a way that suits your abilities.

For example, if you're an older adult who usually attends a fitness class each week, you might be perfectly able to continue doing similar activities independently at home. You could try some dancing like those in the video below if you like! That'll put a smile on your dial (just make sure you stay within your own property and keep 1.5m apart. Oh and no dance parties of over 500 people!).

If you feel more confident exercising with guidance, then purchasing a telehealth consult from a home-based physiotherapy service like Own Body in Australia will allow you (and anyone of any age) to exercise with guidance of a physiotherapist over videoconferencing. 

Older adults who are less capable of independent exercise (e.g. due to mobility limitations, poor strength or general fitness) should consider using normal household chores and cooking as exercise. Usual community supports, like home cleaning and gardening, might well be suspended. Therefore, pacing yourself and performing activities you are strong enough to do (avoiding those that challenge your balance and increase falls risk, like cleaning stairs and doing things where you cannot hold onto your mobility aid) can be enough to get you moving. Those activities that are a little trickier, like heavy vacuuming and weeding, might need to be left for later or to a family member who is able to visit you.

What if I'm actually unwell? Can I still exercise?

We don't know enough about COVID-19 to specifically advise if people should exercise while sick. However, the general guidelines is to take it easy (Image 3). If you feel like you can move gently, like walk around, then do so.

Image 3: General guidance on exercising when unwell (credit: NASM)

Who knows? This isolation period could be the perfect opportunity for you to overcome that time barrier that has stopped you from exercising for so long!

Keep well, fellow humans.