During the COVID-19 pandemic, what exercises can you do to stay fit and healthy while staying at home?

Below is a set of home workouts suggested by the orthopedists and spinal surgery team of Minhang Hospital Affiliated to Fudan University, which is suitable for all family members.

These sets of movements mainly exercise the core muscle groups, including low back muscles and abdominal muscles. There are also movements for comprehensive exercises.

Low back muscles:

(Movements can be done on bed, exercise three times a day, five to 10 sessions each time.)

Level 1:

(Suitable for the elderly and people with poor health)

Keep prone position, straighten and lift one leg backward, hold on for about five seconds after lifting, slowly lower it, and repeat with the other leg.

Level 2: 

(Suitable for young people who don't exercise much)

Keep prone position, stretch out hands backward, keep head, chest and legs away from the bed at the same time, hold position for about five seconds, and slowly lower your limbs.

Level 3:

(Suitable for sporty people)

Keep prone position, straighten hands forward, keep head, chest and legs away from the bed at the same time, hold position for about five seconds, and slowly lower the limbs.

Abdominal muscles:

(exercise three times a day, five to 10 sessions each time): 

Upper abdominal muscles: 

Crunch: do it within your capability.

Keep supine position, bend knees, and spread legs as wide as the shoulder. Do crunches, and stretch hands forward and slide them from the front of your thighs to your knees. Hold position for about five seconds, and then slowly lower them to the supine position. 

Heel touch on the side: do it within your capability

Keep supine position, bend knees, and spread legs as wide as the shoulder. Do crunches, and touch the heel on the same side with hands alternately at the same time.

Side leg raises: do it within your capability

Keep supine position, straighten and lift the leg to the side, hold on for about five seconds, and slowly lower it.

Lower abdominal muscles:

(exercise three times a day, five to 10 sessions each time): 

Level 0: (Suitable for all)

Keep supine position, alternately stretch and bend the legs without leaving the bed.

Level 1: (Suitable for old people)

Keep supine position, and do bicycle crunches for 20 times. 

Level 2: (Suitable for young people)

Keep supine position, straighten and raise legs alternately, and keep the other leg on the bed. Lift for five seconds and slowly lower it. 

Level 3: (suitable for bodybuilders)

Keep supine position, straighten and raise legs alternately, and keep the other leg away from the bed all the time during the process. Hold it raised for five seconds. 

Comprehensive exercise:

(All the initial movement is supine position on bed; bend knees, and put feet on the bed; exercise three times a day, 5 to 10 sessions each time):

Level 1: (Suitable for the elderly or people with weak low back strength and heavy weight burden)

Slowly lift your hips off the bed, support your body with back and feet, hold on for five seconds, and slowly lower them.

Level 2: (Suitable for young and middle-aged people who exercise a little at ordinary times but have occasional low back pain due to sedentary lifestyle)

Slowly lift your hips off the bed, support your body with head, shoulders and feet (five support points), hold on for five seconds, and slowly lower them;

Level 3: (Suitable for athletic people who have strong core strength of abs and back and are already proficient in Level 2 exercise. Note that the movements need to be done step by step to avoid damaging the cervical spine.)

Slowly lift your hips off the bed, support your body with head and feet (three support points), hold on for five seconds, and slowly lower them.

After the exercise, family members can massage each other. A hot bath before going to bed is recommended to avoid lactate accumulation in muscles, which leads to backache.

Stories in this series were contributed by Tencent Medpedia medical team and written and reviewed by medical experts from China's top hospitals. It is intended for informational purposes only, not as a substitute for professional medical advice, diagnosis or treatment. Never ignore professional medical advice in seeking treatment because of something you have read on our website. If you think you may have a medical emergency, immediately call your doctor, or go to the hospital.