How to do sports during confinement?
Containment measures impose restricted travel and consequently very limited outdoor sports activities. Physical activity must therefore often be done at home. However, for many people, continuing to exercise “indoors” is complicated: lack of space, loss of motivation, outright abandonment. Here are some useful explanations on the importance of continuing the sport, despite the context of confinement, and ways to (re)get serious about it.
Why is it important to continue exercising during lockdown?
1- Sport is good for physical health
Physical activitymust be an integral part of our daily lives. Indeed, sport hasmany benefitsfor our health. It is both preventive of many diseases, but also allows you to better live certain chronic conditions, such as back pain ordiabetes. The sporting activity makes it possible to:
- Fight cardiovascular diseases: reduction of high blood pressure, improvement of blood circulation, regulation of blood sugar, work of the heart muscle (lowering of heart rate and improvement of heart contraction).
- Reduce the effects of chronic diseases: a 2019 Danish study(1) showed that exercise can slow down the debilitating symptoms of multiple sclerosis, while another Scandinavian study(2) shows the positive effects of physical activity on fibromyalgia…
- Increase your breathing capacity: sport requires a higher supply of oxygen, for optimal muscle functioning.
- Prevent cancer: many studies have demonstrated the preventive virtues of physical activity on certain cancers (breast, prostate, colon).
- Fight against overweight: sport allows you to maintain an optimal weight, anormal BMI, or even loseweight.
- Strengthen bones: sports practice strengthens bone strength, thanks to muscle contraction around bones. Thus, sport helps prevent osteoporosis or chronic pain, such as back pain or pain associated with osteoarthritis.
- Improve cognitive abilities: sport improves attention, organization and planning skills, as demonstrated by a study by the University of Granada(3). It could even slow the brain deterioration of people at high risk of developing a neurodegenerative disease such as Alzheimer’s, as demonstrated by a UT Southwestern study(4).
It therefore seems essential to continue sport, despite the confinement, to preserve one’s physical health.
2- Sport is beneficial to mental health
The CNRS(5) reports a deterioration in the mental health of the French during the first lockdown: 90% of respondents were more worried than usual for their loved ones, while 41% reported a cleardeteriorationin their well-being. The second lockdown is certainly better understood by the French, but the anxiety-provoking climate and confinement continue to feed ambient stress.
Sport could nevertheless alleviate this almost generalized anxiety. Indeed, physical activity has a positive effect on mental health. The cause: the production and release of endorphins in the body, during and after physical activity.
Endorphins are molecules released by the hypothalamus and the pituitary, two glands located near the brain. They are secreted and distributed in the body – to the central nervous system, in the blood and tissues – during sports practice. Endorphins then have an analgesic effect: they are in fact captured by cerebral receptors (mu, delta and kappa), which are called opioid receptors, because they capture euphoric and analgesic substances. This is the reason whysport is said to have anxiolytic, analgesic and antidepressant effects .
In times of confinement, negative emotions jostle in our heads:
- Fear of contracting the disease
- Lack of social interactions and isolation
- Feeling of confinement and loss of freedom
- Uncertainty about the future
Continuing the practice of sport therefore makes it possible to better get through confinement and to chase away dark ideas. But under what conditions can we practice a sporting activity, when travel outside is very limited?
What sports can we practice outdoors during lockdown?
The decree governing travel during the Covid-19 pandemic stipulates that “short trips, within the limit of three hours daily and within a maximum radius of 20 km around the home, related to the individual physical activity of people, excluding any collective sports practice and any proximity to other people” are allowed.
The practice of outdoor physical activity is therefore authorized, provided that it is:
- Individual
- Without contact with other person(s)
- For a maximum duration of three hours/day
- Close to your home
Also, it is possible to practice a cardio activity: running, brisk walking, cycling or rollerblading. All you need to do is bring a duly completed derogatory travel certificate… and a watch, to make sure you don’t exceed the authorized time limit. On the other hand, these sports activities should not be practiced by several people, except if they are people from the same household. It should also be specified that sport is only authorized in outdoor facilities and public spaces (streets, parks, gardens, etc.). “Closed” sports establishments such as sports halls, sports clubs, gymnasiums, indoor sports facilities and swimming pools are closed to the public.
It is therefore quite possible (and highly recommended) to use your travel time to indulge in outdoor sports. This sports break will allow you to better live the confinement, to ventilate yourself and to stay in good health. In addition, the sports session can continue inside…
What sports can you practice at home during confinement?
It is possible to play sports from your living room, with or without a budget. The important thing is above all to have the willtag. Motivation issometimesdifficult to find, especially in the context of confinement. Nevertheless, think about the many benefits of sport, such as those mentioned above. Engaging in physical activity will allow you to take care of yourself, stay in shape, not gain weight, relax and sleep well. Home sport will undoubtedly counterbalance all the frustrations linked to confinement.
Once the motivation has been mobilized, all that remains is to know what physical activity to practice from your living room.
1- Home fitness
tag. The equipment required is minimal: a floor mat and comfortable clothing. Of course, if you want to diversify the exercises, accessories are always welcome: fitness elastic, small dumbbells, ball, foam roller. It is easy to order them on the Internet and have them delivered to your home. For an elastic (or training band), count between 10 and 20€. Ditto for small dumbbells or a foam roller. The budget for a gym ball is a little higher (around 30€). Many exercises can be performed at home, during confinement: squats, plank, chair, bridge… So many great fitness classics, very simple to perform but extremely effective. If you live in a house or have a terrace, you can add some cardio exercises, such as jumping jacks, step (20 to 40€) orsheathing and fitness exercisesjump rope, glutes, thighs, back …).
2- Cardio with equipment
or a treadmill. The home gym is less rare than one might imagine. However, the investment must be carefully thought out: there is no question of investing in expensive equipment only to stop using it once the confinement is over. Also, only consider such a purchase if you plan to indulge in this type of sport over the length. If you want to buy an exercise bike, there are good models for 150€. Smaller, but just as practical, cranksets (or mini bikes) can help you keep your arms and legs toned, despite confinement (50 to 100€). If you’re aiming for bigger, you can get an elliptical trainer, for 200 to 300€. Finally, if you are crazy about running, and the daily hour outdoors is not enough for you, you can always opt for a treadmill:If you want to do a cardio activity indoors, and have the space and the budget, it’s doable. or a treadmill. The home gym is less rare than you might think. However, the investment must be carefully considered: there is no question of investing in expensive equipment to stop using it once the confinement is over. Also, consider such a purchase only if you plan to indulge in this type of sport on the length. If you want to buy an exercise bike, there are good models for 150€. Smaller, but just as practical, pedals (or mini bike) can help you keep your arms and legs toned, despite the confinement (50 to 100 €). If you aim bigger, you can get an elliptical trainer, for 200 to 300 €. Finally, if you are crazy about running, and the daily hour outdoors is not enough for you, you can always opt for a treadmill: there are all qualities, at all prices.
3- Stretching and yoga
If you prefer stretching exercises more, know that you can easily do them at home, during confinement. Get inspired byyoga. It may not be a sport, but discipline has many benefits:
- It is complete, and balances the body, breath and mind
- Yoga allows you to soften
- The postures allow to sheath the muscles gently and deeply
- Yoga sculpts the body
- Breathing exercises (pranayama) tone the abdominal strap
- Yoga causes letting go, mindfulness and soothing anxieties
It does not take more to get started, during confinement. Many apps and tutorials can help you practice on your own, even if you are a novice. The discipline requires nothing more than a little space, a floor mat, loose and comfortable clothing and a medium: a phone or tablet for the more modern, a book for the purists.
In conclusion
Confinement certainly limits the practice of a sport, since many sports facilities are closed, as well as clubs and associations. In addition, the collective practice of a sport is prohibited. However, it is quite possible, and strongly recommended, to continue the sport, despite the restrictions and confinement. He will be a strong ally in maintaining iron health and steel morale!
Stephen Paul is the lead author and founder of My Health Sponsor. Holder of a diploma in health and well-being coaching with more than 200 articles in the field of health, he makes it a point of honor to offer advice based on reliable information, based on scientific research, and verified by health professionals.