Quarantine fitness and sanity Group discussion, ed Elaine Morgan

Quarantine

stay fit, stay sane, stay healthy

Two to three weeks of hotel quarantine is now expected by most international arrivals in Hong Kong. How do they cope with being cooped up for so long?

Equipment and routines

Sam It’s a challenge. I took a separate room from my partner to maintain harmony. Variety was my other answer to staying sane. Music, aerobics, stretching, strength training, work, calisthenics, movies and reading: they all helped. Improvisation is another key. I had no equipment but I did 10,000 steps a day by moving furniture out of the way to maximize floor space and just striding around.

Yasmin Preparing for 21 days confined in a hotel meant making sure I was active both physically and mentally. A schedule was important to compartmentalize my routine. I had a yoga mat and blocks and I hired a walking pad. I combined these with watching educational videos and listening to podcasts and I joined a Zoom yoga group. I did about 10,000 steps a day. More than usual because I had more time and my exercise routines complemented one another, one for cardio fitness and the other for overall body and mind relaxation and stretching. Michael I was quite lucky in that I had a Concept 2 bike and some weights delivered from home to my hotel room. I do a lot of weightlifting normally so I could maintain about 90% of my pre-quarantine strength. I gave myself kilometre and kilogram targets to hit, which I did. The bike was good as it tired me out so I could sleep easily. Sleeping can be problem for some people if they are not tired enough.

Joanne I was in quarantine with my partner and every morning began with exercise. We rented an exercise bike and a yoga mat from our hotel and did online exercise classes. Our main goal was to keep physically and mentally active and we had lots of time to dedicate to this goal. The bike was a godsend, providing routine plus the challenge to ride further and at a harder level each day. We would definitely rent one again. Good music was also essential.

Health

Support needed

Terri I did Pilates for core strength and yoga for calm and stretching as well as isometric exercises with bands. With all that sitting in small spaces for so long, I just didn’t want to let three meals a day and no movement ruin the wee bit of fitness I had to start with. My hotel provided mats and fitness bands: a great idea...the power of suggestion. The bands meant I could do moderate cardio and resistance work and none of the equipment took up much room. I could perform the exercises in a little more space than a yoga mat.

Enrico I took my racing bike and a magnetic bike stand. It didn’t take up a lot of room and I did 1 to 1 ½ hours riding every day. I also did yoga but the biking was the most effective. I could catch up on my podcasts and news while burning calories and pumping out endorphins. If I had to do it again, I would add my yoga blocks and belt.

Zohra I followed YouTube videos that I enjoyed with walking, aerobics and fat-burning workouts. I did not have to push myself too hard to stick to my routine and after 21-days in quarantine, I felt energized and had improved stamina.

Enrico There should be online live stream zoom fitness classes as part of the quarantine process, free for everyone who wants them.

Zohra Perhaps a list of exercise options with fitness KOLs would encourage people to set goals and help them get into a routine. Joanne Daily, outdoor exercise time should be allowed, as in some other countries. This is important for both mental and physical health, as is keeping moving when confined in a hotel room. We normally go to a gym and use the elliptical machine and weights as well as doing lots of outdoor walking and cycling which we missed greatly. Free yoga mats and light weights should be part of the requirements for approved hotels.

Sam How about free interactive health and wellness apps designed to help confined people look after their health? All we got for self-monitoring was a thermometer! If quarantine is a health requirement, it makes no sense to provide unhealthy food, inadequate space and no fresh air.

Yasmin Good food is paramount for good health. In many hotels, the food is unhealthy and inedible, the hotel rooms are not properly cleaned and the windows don’t open.

Michael Free equipment should be available for all people in quarantine, whether in a hotel, a camp or at home.

Terri Maybe a govt app could be developed with exercise suggestions for small spaces, or the health authorities could work with one of the gyms in town to offer online fitness classes that can be replayed, similar to many other fitness apps but a Q focused one!

Hmm …wait that might be a business idea for me HOLD ON!!