Recommendations for physical activity during the COVID-19 pandemic

Abstract

The coronavirus disease (COVID-19) outbreak has not only had severe social and economic effect but also has substantially affected the lifestyles of individuals As the coronavirus pandemic rips through the world, many countries have implemented series of restrictions to control infection, such as the wearing of masks outside, social distancing, home isolation, home quarantine, group quarantine, and lockdowns, and these measures have inevitably limited physical activity and required more sedentary behavior How a person can remain physically active and healthy during the COVID-19 pandemic is a crucial issue The following procedure was implemented to review evidence regarding the COVID-19 outbreak and physical activity First, the latest physical activity guidelines released by the United States, United Kingdom, and World Health Organization were reviewed, and the prevalence of insufficient physical activity was determined Second, the effects of the COVID-19 outbreak on physical activity and amount of sedentary behavior were discussed using the obtained evidence Finally, the current review suggests the following for individuals wishing to remain physically active and healthy: (1) Some physical activity is preferable to nothing Engaging in some moderate-intensity physical activity, such as at least 4,000-5,000 steps per day (7,000-8,000 is better) at a pace of 100-130 steps per minute and resistance training twice a week to improve major muscle-group strength, is essential for everyone (2) Daily sedentary time should be kept to less than 9 hours a day, and numerous breaks (e g , every 50 minutes) in which sedentary time is replaced with light activity (e g , 5to 10-minute walking or stretch exercise) should be taken (3) Ideally, people should engage in different types of physical activity, including aerobic exercise, resistance training, stretching, and balance training (4) Finally, people should select types of exercise (e g , freehand exercise, equipment-assisted exercise, electronic exercise, or household work) that fit their interests and resources These suggestions provide guidance for strengthening individuals' mental and physical well-being through physical activity in response to the COVID-19 pandemic or future similar outbreaks (Taiwan J Public Health 2020;39(4):364-372)