Exercising during quarantine provides multiple benefits for the body and mind. Doing sports is a good way to keep fit for those who are used to going to the gym, but also for those who want to resume this healthy habit and reduce their levels of stress and anxiety.

However, you must warm-up before starting any physical routine to prevent injury. This is warned by Henry Deza, Orthopedic Surgeon from Clínica Ricardo Palma, who also points out that a simple and well-done warm-up can prevent sprains, tears, and strains. Also, it prepares the body to exercise in better conditions.

“Unfortunately many people do not warm up ignoring that they will be more flexible, faster and the training will be more efficient. In other words, they will achieve better results without hurting themselves. Do not forget that warming up also has a great mental benefit because it allows us to put aside the worries and tensions of work and prolonged lockdown”, says the specialist.

The effective warm-up lasts 10 minutes. It is a good time for muscles and joints to prepare without exhausting before starting the routine. Make proper movements for each muscle group. For example, if you plan to do yoga you can twist your neck or do back stretches to relax your spine and joints. This will reduce the risk of contractures. A complex injury can last a long time and in the worst-case scenario, will need surgery.

Stretching after exercises is as important as the warm-up. It is part of the training. This avoids pain, muscle tension, and relaxes the muscles, and helps to recover the proper rhythm of breathing. 5 minutes is enough. When stretching it is important to make slow movements and maintain the posture for a few seconds. In this way, the muscle can be released.

Respect all measures

From this week the Ministry of Health approved the health directive that allows people to do sports and recreational activities during lockdown due to COVID-19. Running, jogging, walking,  tai chi, and yoga are authorized for 60 minutes, respecting the distance and wearing masks.

In this regard, the measure hopes to contribute to improving the physical and mental condition of Peruvians during the pandemic. It is important to note that people should wear masks because there is scientific evidence that droplets can expand several meters when doing physical activity such as running or cycling.

Dr. Henry Deza
Traumatologist at Clínica Ricardo Palma