Social Isolation: a Move can be at home also
Social distancing is during the Corona-crisis of enormous importance to the spread of the Coronavirus curb. However, many people who stay at home, moving is often not sufficient. This poses a risk to health. An expert has some tips on how people of all ages, also at home in movement, can remain.
During the Corona-crisis, the best of the Situation, it is important to pay attention to a healthy lifestyle. This goes also, if you stay in your own four walls. Prof. Dr. Susanne Tittlbach of the University of Bayreuth explains how this works.
Everyday life healthier and moving shape
Prof. Dr. Susanne Tittlbach at the University of Bayreuth, chair of the Department of sport science III – Social and health Sciences of Sports held. According to a notification, the researcher is significantly involved in the development of the program “Smart Moving”, this makes the study of everyday life moving and be healthier.
In this Interview, the expert analyzed the impact of social Isolation in the home on health and gives tips on how people of all ages nevertheless, also in the home in motion can stay.
Students holiday home, stay until the end of Easter, for many the Situation as a “curfew feels”. How to get the child away from the phone?
“Every little movement is good and useful! The living conditions and the age of the children, of course, play a large role. If a garden is present, it should be the children as much as possible in the garden, because there is more space, to really let off steam, to run, Jump, and play ball,“ said Dr. Tittlbach.
If no garden is there, it is in the apartment inventive and creative. And always stand up again and requirements to this end: for example, school work Sitting, reading Standing in another room, while watching TV, bounce, etc., says the expert.
This can also be used with a digital media associate. “Parents should not see this media as the “enemy”, but also use it to increase the attractiveness of the movement with media. So, the child maybe their own Fitness Tracker tie and the task is to get to 1,000 steps,“ explains the scientist.
A further possibility is to organize a Challenge to this: “the dad, or the child of the day more steps in the apartment? A weekly plan on the fridge, in order to document every day the steps that motivated to in addition. For younger children, dance, games and Apps suitable with game ideas. Overall, in the case of younger children, that the character should be as high as possible.“
Older children and Teenagers, whose motion is subject is often on body shaping and muscle growth, you can motivate according to Dr. Tittlbach with a functional workout via the App. “For such a program at home, there are excellent Exercises with your own body weight. Otherwise, I just need a Mat or a carpet, and practice instructions that are to be found in a variety of on the net.“
Seating times minimize
Pupils and students currently learning a forced way, more at home, recommends Dr. Tittlbach Videos that have been created in the framework of the project “Smart Moving”. This can help to move more and sit less.
Older people, she advises: “as Long as walks, perform people alone, are still allowed, should take advantage of the elderly this opportunity. Walking is a full body workout that appeals to both endurance, strength as well as coordination. This is very useful.“
And further: “If it walks should not be allowed, or the older Person is under quarantine: fresh air on the balcony or at the open window to enjoy. And here, too, there are Exercises: Who can still stand up well, can hold on to the window frame, and smaller gymnastic Exercises, for example, weight shifting from one leg to the other, slight knee bend, one leg splaying and a high exchange, both legs dragging with a Leg firmly on the ground and the torso slowly to the right and rotate left instructions.“
The scientist points out that everyone should make as much as the own forces allow even the smallest movements are useful! These are self-drive in a Sitting position is possible: “Bicycle or elongated legs crossed. As often as possible to change Position from time to time and stand up when talking on the Phone and go, etc., the circulation, and activated!“
Already now there are too many Obese
On the question of whether she feared an “epidemic of obesity” when people stay for a week at home, says Dr. Tittlbach: “Actually, we already have an “obesity epidemic” in our society, or an “obesity pandemic” in the world. The difference to the current pandemic is not only that the disease is transferable in the sense of a virus infection.“
Obesity, Diabetes, and Co are not contagious, however, you are in for a lot of deaths in the world. This is not going according to the expert, often because it acts in the first Moment as threatening as this is now the Virus.
However, it is not for the obesity Rate in the society, the movement alone is crucial, but also the nutritional behaviour. “It is important, therefore, from my point of view that the people must be made clear, how important it is right now well-balanced, healthy diet is to reduce health consequences of the Lock-Ins as possible,” says the scientist.
“The longer the Lock lasts, the greater the risk that the behaviour of people (even more) in the inactive direction of change is. We know from studies that the development of a behavior are changing to more movement, healthier eating, Smoking cessation, etc. is a very long, intensive process, and that the difficult phases (also psychologically) at the beginning of the Behavior change“, explains Dr. Tittlbach.
Who “has only just managed to integrate the weekly Fitness Training into their schedule for the week, a social group has found, in the you feel the Training probably will have a lot of trouble to reactivate the Whole of the after the Lock-In. To fear an even bigger Drop-Out Rate from exercise programs (e.g., health insurance, Fitness Studios, sports is, therefore, unite), even after the re-opening of our social life.“
On the question of what may mean a “Lock-In” socially, says the expert: “what is very Interesting is that you only notice what has to one thing, what is this thing you for you all of a sudden. The competitions, the people also in terms of exposing the top of the sport, but also the width of sports training groups.“
According to the scientist, the social functions of sport, including in terms of Integration and inclusion, for the period of Lock-Ins lost. “Social contacts are missing, especially for the people who live alone and have no family contact opportunities. Sports is for many people, whether active or inactive as a spectator, a place of social relationships,“ Dr. Tittlbach.
“The identity-forming processes, for Active or for inactive spectators and Fans of the sport are immense, which is missing now. To feel part of the training group, only really when Training. To feel part of the group of supporters of a famous football team, is best as a spectator in the stadium, in the club house or at the Public Viewing – always in a social context. In my view, the Sport will not lose this meaning but also in the face of COVID19. This will reactivate,“ the expert hopes. (ad)