How to stay healthy and active during coronavirus lockdown - 4 tips from Injurymap

To keep your body healthy during lockdown, you need to stay active. Fortunately, there are many ways to do that - whether or not you have muscle and joint pain. Read our 4 best tips here.

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Ulrik Borch Cofounder & CEO
Medically reviewed by 

In the coming weeks, we will all have an additional responsibility to take good care of ourselves and deal with illness that is not critical. To avoid the spread of coronavirus, many governments have decided to postpone non-critical care. Unfortunately, this affects a lot of people, who need to take care of their own health in the coming weeks.

Fortunately, there is a lot you can do yourself. For all of us, it is important to stay active, even while our daily lives are on hold. Below you can find 4 tips on how to keep your body moving. The recommendations are written together with specialist physician Pierre Schydlowsky, who is an expert in the treatment of muscle and joint pain.

If you have more questions, write to us on our Facebook Page. We will respond as soon as we can!

Tip 1: Spend more time doing "small activities" such as cooking or tidying up.

A normal day involves a lot of “small activities”, as we move to and from work, walk up and down the stairs, pick up the kids, and so on. Such activities actually do more good for our health than most of us are aware of. Why? Because they help activate our cardiovascular system. A strong cardiovascular health benefits all areas of the body, including our muscles and joints, and our mental health.

Therefore, try to spend 1 hour more than usual on, for example, cooking, tidying up, washing clothes and other smaller chores. Doing so will help you make up for the “activity-loss” that you may be experiencing these days because of the lockdown. You can also consider if there are any fun projects you’d like to try. For example, perhaps it’s time to tidy up and undust your bookcase? Or maybe there's a pasta or bread recipe you could give a go?

Tip 2: Avoid resting in soft furniture for too long.

It may be bad news for some of us, but spending too much time on a soft couch is not good for your body. Luckily, there are ways to ease the strain.

Our best tip is to take a few breaks along the way. During your break you can, for example, go to the kitchen to make yourself a cup of tea. When you sit down again, try to find a different sitting position, and if you are up for it, find a chair to sit on.

Note! Pay extra attention to this tip, if you are already struggling with back or neck pain.

Tip 3: Get outdoors, and go for a walk, run or a bike ride.

In most countries, we are still allowed to go outdoors, as long as we avoid close contact with other people. To ride a bike, go for a run, or to take a walk is one of the best things you can do for yourself because it activates the cardiovascular system. Moreover, it nurtures muscles and joints, and it also helps reduce stress, anxiety, and depression.

If you’re in a country that has established a state of emergency and does not allow it’s residents or visitors to leave home, it’s a good idea to do some home-exercises. For example, you can try doing this 7-minute workout session a couple of times per day:

There are also several 7-minute workout apps that you can try out. For example, check out the Seven App.

Tip 4: Rehabilitation: Do the right exercises.

The best thing you can do to treat pain in muscles and joints is to perform exercises. By doing the right exercises, you will build up strength and mobility in the area of the body where you experience the pain. Exercise contributes to a faster and more optimal healing process. You should start exercising as soon as possible - do not wait until the initial pain has gone. You need to exercise 3 times a week - or more.

You can exercise safely and effectively from home with Injurymap's programs, which contain +500 exercises, and treat pain in all areas of the body. The app is developed by specialist doctors and it will help you find the right exercises for your injury and your body. The program will guide you safely through your home-exercise program, following medical practice. As a new user, you get free access to all our programs for 2 weeks.

Click here to download the app now.

When am I entitled to treatment?

In most countries, the health care system is now focused on handling the Coronavirus, and on offering treatment of critical care. A growing number of countries are now pausing non-critical care. If you are unsure whether your condition is critical or not, we recommend that you contact your doctor or your healthcare provider.

Treat your pain with Injurymap

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