e-Risalah USIM - Edisi Julai 2021

JULAI 2021 10 | Waystostayfitandhealthy during COVID-19 Exercise The cases of COVID-19 spiking globally has changed many of our day-to-day routine. Social distancing policies has been put in place to contain the spread of the coronavirus - this means most people will have to spend most of their time at home. Self-quarantine limits our exposure from getting physically exposed to crowded areas like restaurants, malls, schools, parks and even the gym. But equally worryingly, a sedentary lifestyle is associated with a self-quarantine as it involves low level of physical movement due to more time being spent indoors. Keeping our body to stay physically fit and mentally healthy can be valuable tips to help us keep the spirits up and strengthen our immune system amid the COVID-19 crisis. The key question is how can we make this possible? Exercise can help prevent chronic diseases and help building the immune system stronger. By finding new ways to get physically active can improve our mental health and lift our mood even better- which may be common issue with the current pandemic. Physical activities do not necessarily have to be sports. Activities such as gardening, sweeping and scrubbing the toilet can be taken into account as well. Physical activities are beneficial for our body and brain as it helps the release of chemicals in our brain, such as endorphins and serotonin. These chemicals are vital to boost our mood, reduces the risk of depression and risk of hypertension. In addition to alleviate our mood, physical activities also help to improve our immune system. According to the World Health Organisation (WHO), adults over 18 years are suggested to perform 150-minute of average intensity physical activity and 75-minute of high intensity physical activity per week. These recommendations can still be achieved even at home, through muscle-strengthening activities, walking in small places and yoga. Nurul Atiqah Binti Mohamad Asri Fakulti Sains danTeknologi