WHO advise

WHO: Stay physically active during self-quarantine

As WHO says, “staying at home for prolonged periods of time can pose a significant challenge for remaining physically active. Sedentary behaviour and low levels of physical activity can have negative effects on the health, well-being and quality of life of individuals. Self-quarantine can also cause additional stress and challenge the mental health of citizens Physical activity and relaxation techniques can be valuable tools to help you remain calm and continue to protect your health during this time”.

The WHO recommends 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity per week. We hear you think “But how, now I am forced to stay in self-quarantine?”. Even with no special equipment and the limited space there is inside your house, it is possible. You can do the following activities to stay active and reduce sedentary behaviour while at home in self-quarantine:

Take short active breaks during the day

The minutes of physical activity during the day can add up to the recommend 150 minutes of moderate-intensity physical activity. Playing with children, dancing, and performing domestic chores such as cleaning and gardening are easy ways to stay active at home.

Follow an online exercise class

Take advantage of living in the 21st century. There are plenty of exercise classes on the internet. Many of these can be found on YouTube. Disclaimer: be cautious and aware of your own limitations.

Stand up and walk

Walking around the house or even walking on the spot can help you to remain active. Or, if someone calls you, get up, pick up the phone and walk around the house while speaking.

 If you decide to go outside to walk or exercise, be sure to maintain at least a 1-meter distance from other people.



Taking deep breaths slows your breathing. Meditation and breathing techniques can help you remain calm.

Source: WHO Europe

For more detailed examples of home-based exercises, you can click here

WHO advise

Wash your hands frequently

The Safe Hands challenge

Regularly and thoroughly clean your hands with an alcohol-based hand rub or wash them with soap and water.

Why? Washing your hands with soap and water or using alcohol-based hand rub kills viruses that may be on your hands (WHO, 2020).