Let's go!

Michaela Frisch, scientific advisory board

Under the current coronavirus situation, we are all suffering – as those affected, as relatives, or as friends – due to the restrictions imposed for our protection. But our muscles have also atrophied significantly due to lack of exercise, as lung exercises were canceled, gym visits were impossible, and shopping was done by kind neighbors, friends, or family members, etc. At the same time, however, we've gained weight. Who has adhered to the generally accepted recommendation of being active for at least 30 minutes a day when our thoughts are consumed by the coronavirus, its consequences, and self-protection (remaining isolated within our own four walls)? And soon, the delicious Advent and Christmas season will be upon us.

Let's tackle the challenge together: keep your inner couch potato at bay with exercise and enjoy life without regret (weight gain)!

Equipment: 1 (less robust) or 2 (fitter) packages of pasta (1 kg each)

1. Drive laps
Walk/walk/run for 5-10 minutes at your own controlled/adapted pace (with a rollator if needed) using pursed lips (slowly exhaling air with slightly open lips) around the kitchen or living room table.

2. Take a deep breath
Standing with arms hanging loosely at your sides, inhale through your nose and raise your arms out to the sides and upwards, exhale through pursed lips. Repeat several times.

3. Fighting through
For a more energetic workout: hold a package of pasta in each hand; for a less energetic workout: hold one package and switch sides after a while. Bend your arms at shoulder height and alternately punch forward – keeping your breathing steady with pursed lips.
Variation: Right-handed people: left hand 2x, right hand 1x; left-handed people: right hand 2x, left hand 1x.

4. Backbone
For a more energetic exercise: hold a package of pasta in each hand; for those with less stamina: hold one package and switch sides after a while. Extend your arms out to the sides at shoulder height and hold. As you exhale, using pursed-lip breathing, bend your knees while maintaining a stable stance and bend forward with a straight torso (buttocks back). Inhale and hold the position. Exhale and continue with pursed-lip breathing to return to the starting position. Variation: Standing with your knees bent and your back straight, extend your arms out to the sides at shoulder height – hold the position and breathe using pursed-lip breathing. Move your arms in small, quick circles and alternately lift and lower your heels – without leaving the starting position.

5. A sigh of relief
Standing with your arms hanging loosely at your sides, inhale through your nose and slowly bend your upper body to one side. Exhale and slowly straighten up using pursed lips. Repeat on the other side. Perform several repetitions.

6. Completely moved
For a more energetic exercise: hold a package of pasta in each hand; for a less energetic exercise: grab one package and switch sides after a while. Keep your arms hanging loosely at your sides. Step forward with one leg, bring the other leg forward, and then return to the starting position, step by step. Simultaneously bend both arms and bring your hands, holding the pasta packages, to your shoulders. Start slowly and gradually increase your speed. Breathe through pursed lips throughout the exercise.

7. Back in the day
For a more energetic exercise: hold a package of pasta in each hand; for a less energetic exercise: hold one package and switch sides after a while. Walk/run in place, stretch your arms towards the ceiling, and alternately punch upwards. Breathe through pursed lips throughout.

8. Breathe freely
Place your hands on your stomach, inhale deeply through your nose into your abdomen, and exhale using pursed lips.

Tips:

• Depending on your capacity, you may repeat the exercises as needed.
• If your health isn't stable, the exercises can also be done while sitting.
• Have fun and good luck practicing!