Home-based exercises during the COVID-19 quarantine situation for office workers: A commentary

Abstract

Staying at home for the prevention of COVID-19 is an accepted fact. Office workers are a group of people, who had to wake up early in the morning and at least had a fixed pattern of sleeping and working. In this situation, complaints about the neck, shoulder and lower back tend to increase and this is a good time to learn and perform some practical exercises at home. This commentary presents possible home-based exercises for prevention of musculoskeletal disorders among office workers, following the guidelines prepared by the American College of Sports Medicine.

How children and young people can stay physically active during the novel coronavirus pandemic while take into account safety measures and precautions

“…Among others, recommended activities are (brisk) walking (outdoor or at home), Nordic walking, jogging, running (outdoor or on the spot at home), bicycling, stair climbing, lifting and carrying groceries or transporting items of moderate weight, as well as household tasks such as cleaning, gardening, washing and ironing clothes, sweeping floors, vacuuming, and mowing the lawn. 15,18,20,22,23,25,27,28,[30][31][32][37][38][39][40][41][42] In addition, some papers suggested activities such as Qigong and Yoga, Pilates, and Tai Chi, or dance-based exercise. 15,17,22,23,41 In their paper, Schwendinger and Pocecco recommended intermittent high-intensity interval training (i.e., alternating bouts of high-intensity exercise with low-intensity recovery periods) with bodyweight exercises, such as push-ups, burpees, air-squats, jumping lunges, single-step climbing, and rope skipping.…”

“…These included stationary bicycles, rowing ergometers or treadmills, elastic bands and Yoga mats, and weighted arm bands and hand-held weights, such as dumbbells, however the potential benefits of using bodyweight exercises have frequently been acknowledged. 17,23,24,28,39,42,43 In addition, it has been recognized that everyday household objects can be used as exercise equipment, such as broomsticks, ropes, towels, product packages and (water-filled) bottles, backpacks, books, and furnitures. 18,22,24,26,28,37,39 Some specific suggestions on exercises were also provided in the papers, such as abdominal crunches, push-ups, plank, squats, split squats, box jumps, burpees, jumping jacks, step-up onto a chair, triceps-dip on a chair, calf raises on the edge of an incline, and jump roping.…”

“…17,23,24,28,39,42,43 In addition, it has been recognized that everyday household objects can be used as exercise equipment, such as broomsticks, ropes, towels, product packages and (water-filled) bottles, backpacks, books, and furnitures. 18,22,24,26,28,37,39 Some specific suggestions on exercises were also provided in the papers, such as abdominal crunches, push-ups, plank, squats, split squats, box jumps, burpees, jumping jacks, step-up onto a chair, triceps-dip on a chair, calf raises on the edge of an incline, and jump roping. 15,17,25,26,28,31,37,39,42,43 Moreover, Margaritis et al 24 suggested that board games could be modify to incorporate balancing and stretching challenges.…”

Reclassification of the work-related stress questionnaires scales based on the work system model: A scoping review and qualitative study

“…In the 'new normal' in response to COVID-19, providers must be aware of limitations of typical activity patterns in these patients in design-ing activity protocols for these patients. It is highly likely that previous guidelines for physical activity will be inadequate if patients are not engaging in their usual day-to-day work and leisure time-related movements [6].…”

Home-based fundamental approach to alleviate low back pain using myofascial release, stretching, and spinal musculature strengthening during the COVID-19 pandemic

“…Given the current COVID-19 global pandemic, wide-spread shelter-in-place has led to an overall decrease in activity [3]. With a substantially increased risk of onset of LBP with increased daily sitting duration [4,5], it is reasonable to assume the prevalence of LBP may continue to rise as the COVID-19 quarantine continues [6]. Surgical treatment of LBP is a maximally invasive intervention and should be reserved for refractory cases [7,8].…”