Nut Cluster Advisory Message 12 picture


The Enhanced Community Quarantine (ECQ) due to the COVID-19 pandemic has forced people to stay at home.  No one can go to work, run their usual errands, and even go to the gym or community parks for a quick exercise for fear of being infected by the virus.  But despite this, people are advised to take care of their health while at home, by observing proper hygiene, eating proper diet, having adequate sleep for 6-8 hours and engaging in regular physical activity, to lower the risk of acquiring the virus.

There are a variety of exercises which can be done at home, with no equipment needed. But it should be noted that before engaging in any vigorous physical activity, one should consider the frequency and intensity of their chosen exercise.  As prescribed by the Philippine National Guidelines on Physical Activity (PNGPA), individuals aged 5-20 years old should have at least 60 minutes daily physical activities, adults 21-45 years old should accumulate 30 to 60 minutes of exercise, and older adults 46-59 years and senior citizens 60-80 years old should accumulate at least 30 minutes of physical activity with moderate intensity. (Other precautions may be found through

There are also so-called Functional Movement Exercises1 comparable to one’s daily activities, such as squats, lunge, hinge, push and pull, rotate and walk, which does not require going out of one’s home. Squats, lunge and hinge are lower-body flexibility and progression exercises, comparable to sitting, standing, and picking up objects on the floor.  Push, pull and rotate are simple upper body exercise that help develop balance and upper body strength and is similar to moving heavy items from one place to another. Lastly, walking is a fundamental part of daily life which also aids in balance and stronger bones.  This can be done around your home garden or garage, or even climbing up and down the stairs.   Aside from training exercises, one can also engage in “dancexercises” such as Zumba and aerobic dancing.

Overall, it does not matter what kind of exercise one engages in as long as they get the recommended amount of exercise suitable for one’s age, and they make a collective effort to make everyday activities more active and fun.

1Palfrey, M. 2019. 7 Essential Functional Movement Exercises. (

(Racelline Faye D. Calangi)