During containment, it is not always easy to continue to be active. Even though there are little tips that we have shared with you, motivation is not always there. However, it is essential to continue to be active in order to stay healthy.
It is for this reason that Mathieu Lafontaine and his team of osteopathshave selected motivating and quality exercises that you can do at home, at any time of the day. Whether you are locked in a 15 m2 Parisian studio or in a 200 m2 villa with a view of the sea, here is our selection of the best exercises to do at home.
Sport to wake up on the right foot
First big test of the day: getting out of bed! The best way to get out of bed at your first video conference meeting of the day is to start with a quick wake-up call:
Time: 10 minutesObjective: maintain mobility and wake up gently
Material: a sports mat or a living room rug (or even a bath towel or a piece of carpet)
Area needed: 1 m2
These exercises are a muscular awakening with stretching and flexibility to start the day with maximum energy! Here is Alexandre Mallier's video for men and women which lasts 10 minutes!
The intensive sport of the day:
Once you have woken up and started your day, we suggest a set of exercises to strengthen the deep muscles.
We normally use them on a daily basis for standing and walking, but as we are restricted to staying at home, we have to find a way to work them.
That's why we invite you to watch this complete muscle building video for men and women.
If you prefer, you can also do your own sports routine using the list of muscle exercises selected by the osteopath at the end of the article.
For this, we have selected the cardio-training reinforcement by our Canadian kinesiologist friends: ( get ready, it's physical!)
Time: 32 minutesObjective:strengthening of deep muscles
Materiel : A sports mat or a lounge mat (or even a bath towel or a piece of carpet) + a towel + a bottle of water
Area required: 1 m2
The osteopath's little tips for fighting the coronavirus :
We felt it was important to offer you quality activities at home. Indeed, maintaining activity is essential for good health and coping with illnesses. To fight and react to the virus, you also need to maintain a healthy diet with fresh and seasonal products. Unfortunately, pasta won't save you!
In addition, do not hesitate to supplement your diet with foods rich in vitamins and trace elements.
The most important vitamins are :
- Vitamin D, which boosts the body's immune system by activating the white blood cells (T cells) needed to make antibodies and destroy microbes. It is found in oily fish and is stimulated by the sun's UV rays. If you are stuck at home without seeing the sun, consider taking supplements to supplement your vitamin D intake!- Vitamin C is a powerful antioxidant that protects white blood cells. It also stimulates the production of cytokines that activate the immune response. It is found in particular in coloured fruits and vegetables.
- Vitamin A, by stimulating the increase of white blood cells, it promotes the production of antibodies. It is found in carrots, pumpkin and spinach which are in season!
If you would like advice on a video or on nutrition, do not hesitate to contact a sports osteopath:: email@example.com
The final word: #StayHome and take care of yourself!