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Staying at home for long time can pose a challenge for remaining physically active, says Kawal Tanvar

Kawal Tanwar

Kawal Tanvar who won the title of Mr. Delhi 2017 is a model, actor and a certified fitness trainer. Kawal also won Mr. North India 2017 and has featured in many magazines including Fashion wave , Delhi Talks and shades of India magazine. Kawal also featured on International Magazine model, August 2019 with Arbaaz Khan.

Kawal is a fitness enthusiast and talking about the quarantine he says that staying at home for prolonged periods of time can pose a significant challenge for remaining physically active. Sedentary behaviour and low levels of physical activity can have negative effects on the health, well-being and quality of life of individuals. Quarantine can also cause additional stress and challenge the mental health of citizens.

Kawal told us that 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity per week, or a combination of both are important to keep your body fit. These recommendations can still be achieved even at home, with no special equipment and with limited space.

He also shared some tips on how to stay active and reduce sedentary behaviour while at home in quarantine

Take short active breaks during the day.

Short bouts of physical activity add up to the weekly recommendations. You may use the suggested exercises below as inspiration to be active every day. Dancing, playing with children, and performing domestic chores such as cleaning and gardening are other means to stay active at home.

Follow an online exercise class.

Take advantage of the wealth of online exercise classes. Many of these are free and can be found on YouTube. If you have no experience performing these exercises, be cautious and aware of your own limitations.


Even in small spaces, walking around or walking on the spot, can help you remain active. If you have a call, stand or walk around your home while you speak, instead of sitting down. If you decide to go outside to walk or exercise, be sure to maintain at least a 1-meter distance from other people.

Stand up.

Reduce your sedentary time by standing up whenever possible. Ideally, aim to interrupt sitting and reclining time every 30 minutes. Consider setting up a standing desk by using a high table or stacking a pile of books or other materials, to continue working while standing. During sedentary leisure time prioritize cognitively stimulating activities, such as reading, board games, and puzzles.


Meditation and deep breaths can help you remain calm. A few examples of relaxation techniques are available below for inspiration.

For optimal health, it is also important to remember to eat healthily and stay hydrated. Make sure you eat plenty of fruits and vegetables, and limit the intake of salt, sugar and fat. Prefer whole grains rather than refined foods.

These physical activities and relaxation techniques can be valuable tools to help you remain calm and continue to protect your health during this time.