{"id":4364,"date":"2020-11-30T18:09:20","date_gmt":"2020-11-30T17:09:20","guid":{"rendered":"https:\/\/www.alpha1-deutschland.org\/?p=4364"},"modified":"2021-01-20T15:06:28","modified_gmt":"2021-01-20T14:06:28","slug":"sportlich-durch-die-pandemie","status":"publish","type":"post","link":"https:\/\/alpha1-deutschland.org\/en\/sportlich-durch-die-pandemie","title":{"rendered":"Staying active through the pandemic"},"content":{"rendered":"<div id=\"fws_6a8f8435e3bc2\"  data-column-margin=\"default\" data-midnight=\"dark\" data-top-percent=\"3%\"  class=\"wpb_row vc_row-fluid vc_row full-width-section\"  style=\"padding-top: calc(100vw * 0.03); padding-bottom: 0px; \"><div class=\"row-bg-wrap\" data-bg-animation=\"none\" data-bg-animation-delay=\"\" data-bg-overlay=\"false\"><div class=\"inner-wrap row-bg-layer\" ><div class=\"row-bg viewport-desktop\"  style=\"\"><\/div><\/div><\/div><div class=\"row_col_wrap_12 col span_12 dark left\">\n\t<div  class=\"vc_col-sm-12 wpb_column column_container vc_column_container col no-extra-padding inherit_tablet inherit_phone\"  data-padding-pos=\"all\" data-has-bg-color=\"false\" data-bg-color=\"\" data-bg-opacity=\"1\" data-animation=\"\" data-delay=\"0\" >\n\t\t<div class=\"vc_column-inner\" >\n\t\t\t<div class=\"wpb_wrapper\">\n\t\t\t\t\n<div class=\"wpb_text_column wpb_content_element\" >\n\t<h1><span style=\"color: #004267;\">Let&#039;s go!<\/span><\/h1>\n<\/div>\n\n\n\n<div class=\"divider-wrap\" data-alignment=\"default\"><div style=\"height: 50px;\" class=\"divider\"><\/div><\/div><div class=\"vc_separator wpb_content_element vc_separator_align_center vc_sep_width_100 vc_sep_border_width_5 vc_sep_pos_align_center vc_sep_color_grey wpb_content_element vc_separator-has-text\" ><span class=\"vc_sep_holder vc_sep_holder_l\"><span class=\"vc_sep_line\"><\/span><\/span><h4>Author<\/h4><span class=\"vc_sep_holder vc_sep_holder_r\"><span class=\"vc_sep_line\"><\/span><\/span>\n<\/div>\n<div class=\"wpb_text_column wpb_content_element\" >\n\t<p style=\"font-weight: 400;\"><strong>Michaela Frisch, <\/strong>scientific advisory board<strong><br \/>\n<\/strong><\/p>\n<\/div>\n\n\n\n<div class=\"divider-wrap\" data-alignment=\"default\"><div style=\"margin-top: 25px; height: 5px; margin-bottom: 25px;\" data-width=\"100%\" data-animate=\"\" data-animation-delay=\"\" data-color=\"default\" class=\"divider-border\"><\/div><\/div>\n<div class=\"wpb_text_column wpb_content_element\" >\n\t<p>Under the current coronavirus situation, we are all suffering \u2013 as those affected, as relatives, or as friends \u2013 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&#039;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.<\/p>\n<p><strong>Let&#039;s tackle the challenge together: keep your inner couch potato at bay with exercise and enjoy life without regret (weight gain)!<\/strong><\/p>\n<p>Equipment: 1 (less robust) or 2 (fitter) packages of pasta (1 kg each)<\/p>\n<p><strong>1. Drive laps<\/strong><br \/>\nWalk\/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.<\/p>\n<p><strong>2. Take a deep breath<\/strong><br \/>\nStanding 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.<\/p>\n<p><strong>3. Fighting through<\/strong><br \/>\nFor 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 \u2013 keeping your breathing steady with pursed lips.<br \/>\nVariation: Right-handed people: left hand 2x, right hand 1x; left-handed people: right hand 2x, left hand 1x.<\/p>\n<p><strong>4. Backbone<\/strong><br \/>\nFor 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 \u2013 hold the position and breathe using pursed-lip breathing. Move your arms in small, quick circles and alternately lift and lower your heels \u2013 without leaving the starting position.<\/p>\n<p><strong>5. A sigh of relief<\/strong><br \/>\nStanding 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.<\/p>\n<p><strong>6. Completely moved<\/strong><br \/>\nFor 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.<\/p>\n<p><strong>7. Back in the day<\/strong><br \/>\nFor 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.<\/p>\n<p><strong>8. Breathe freely<\/strong><br \/>\nPlace your hands on your stomach, inhale deeply through your nose into your abdomen, and exhale using pursed lips.<\/p>\n<p><strong>Tips:<\/strong><\/p>\n<ul>\n<li>Depending on your capacity, you may repeat the exercises as needed.<\/li>\n<li>If your health isn&#039;t stable, the exercises can also be done while sitting.<\/li>\n<li>Have fun and good luck practicing!<\/li>\n<\/ul>\n<\/div>\n\n\n\n\n\t\t\t<\/div> \n\t\t<\/div>\n\t<\/div> \n<\/div><\/div>","protected":false},"excerpt":{"rendered":"Let&#039;s get started! Author: Michaela Frisch, Scientific Advisory Board. Under the current Corona situation, we are all suffering \u2013 as those affected, relatives, or friends \u2013 due to the restrictions imposed for our protection. But also...","protected":false},"author":1,"featured_media":4367,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1,31],"tags":[],"class_list":["post-4364","post","type-post","status-publish","format-standard","has-post-thumbnail","category-allgemein","category-lungensport"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Sportlich durch die Pandemie - Ihr Online Portal f\u00fcr Mitglieder und Interessierte<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/alpha1-deutschland.org\/en\/sportlich-durch-die-pandemie\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Sportlich durch die Pandemie - Ihr Online Portal f\u00fcr Mitglieder und Interessierte\" \/>\n<meta property=\"og:url\" content=\"https:\/\/alpha1-deutschland.org\/en\/sportlich-durch-die-pandemie\/\" \/>\n<meta property=\"og:site_name\" content=\"Ihr Online Portal f\u00fcr Mitglieder und Interessierte\" \/>\n<meta property=\"article:published_time\" content=\"2020-11-30T17:09:20+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-01-20T14:06:28+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/alpha1-deutschland.org\/wp-content\/uploads\/Lungensport-4.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1080\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Redaktion Alpha1 Deutschland e.V.\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Redaktion Alpha1 Deutschland e.V.\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/alpha1-deutschland.org\\\/sportlich-durch-die-pandemie#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/alpha1-deutschland.org\\\/sportlich-durch-die-pandemie\"},\"author\":{\"name\":\"Redaktion Alpha1 Deutschland e.V.\",\"@id\":\"https:\\\/\\\/alpha1-deutschland.org\\\/#\\\/schema\\\/person\\\/bbeaebe048b6117849fb55f50616d631\"},\"headline\":\"Sportlich durch die Pandemie\",\"datePublished\":\"2020-11-30T17:09:20+00:00\",\"dateModified\":\"2021-01-20T14:06:28+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/alpha1-deutschland.org\\\/sportlich-durch-die-pandemie\"},\"wordCount\":802,\"image\":{\"@id\":\"https:\\\/\\\/alpha1-deutschland.org\\\/sportlich-durch-die-pandemie#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/alpha1-deutschland.org\\\/wp-content\\\/uploads\\\/Lungensport-4.jpg\",\"articleSection\":[\"Allgemein\",\"Lungensport\"],\"inLanguage\":\"en-GB\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/alpha1-deutschland.org\\\/sportlich-durch-die-pandemie\",\"url\":\"https:\\\/\\\/alpha1-deutschland.org\\\/sportlich-durch-die-pandemie\",\"name\":\"Sportlich durch die Pandemie - 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