epigrammatic perspectives towards enhancing the physical

Epigrammatic Perspectives towards enhancing the physical and mental health through Indoor activities during Lockdown

AmritaBiswas1, Amol Madhav Deshpande*2, Aniket Pathade3,Dr. Prachi Palsodkar4

1 Intern, Department of Rachana Sharir, Mahatma Gandhi Ayurved College, Hospital & Research Centre, Salod (H), Datta Meghe Institute of Medical Sciences (Deemed to be

University), Wardha, Maharashtra, India 2 Department of Rachana Sharir, Mahatma Gandhi Ayurved College, Hospital & Research Centre, Salod (H), Datta Meghe Institute of Medical Sciences (Deemed to be University),

Wardha, Maharashtra, India

3Research Consultant, Jawaharlal Nehru Medical College, Datta Meghe Institute of Medical

Sciences, Wardha.

Professor, Electronics Engineering, Yeshwantrao Chavan College of Engineering, Nagpur *Corresponding author

4Dr. Amol Madhav Deshpande; Email – [email protected]; Contact – 91-9146131519

Review Article

Conflict of Interest: None

Wutan Huatan Jisuan Jishu

Volume XVI, Issue XII, December/2020

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Abstract: Background: COVID 19 is the burning issue in present condition around the world, more that 7 million are affected with this disease and more that 4 lacs are died due to this. Thus tostop the spreading of the disease many preventive measures are adopted by the governments of the different countries. Out of which lockdown is the commonest one. Along with this, most of the countries adopted the protocol to quarantine the people who are in contact with the diseased person. Due to this Most of the people are locked in the home and are unable to perform the day to day activities. It hampers the physical activity of the person which disturbs the physical health of the person and due to the isolation mental health is also disturbed. To overcome this issue a literally study was done on indoor activity which would be beneficial for maintaining the mental and physical health. Material and Method: All relevant data is collected and reviewed from all available literature related to the topic from WHO official website, Ministry of AYUSH, recent researches, and published index journals. Observation: Simple yogic procedures along withSuryanamaskar(Sun Salutation) can be the best way for improving both mental and physical health. Along with this, dancing, cleaning and gardening can be the best approach to engage our self during this isolation period, which keeps mind and body busy with work. Regular cleaning and gardening fulfill the requirement of physical activity which is needed to maintain the health of the body. Conclusion: Regular practice of Suryanamskar, dancing, cleaning along with the gardening can be the best ways to keep body mentally and physically fit during the lockdown Key Words: COVID 19, Indoor activity, lockdown, Quarantine, Suryanamaskar Introduction:

From year 2000, there are several epidemic diseases are observed around the world like severe acute respiratory syndrome corona virus (SARS- Cov) was spread in 2002 to 2003, H1 N1

influenza was spread in the world during 2009 and Middle east respiratory syndrome corona virus (MERS- Cov) was spread in 2012. [1]Recently fromDecember 2019 in Wuhan city there was an outbreak of pneumonia of unknown cause, By January 7, 2020 Chinese scientists found that it is different than SARS-Cov. In February 2020, World Health Organization(WHO) named this as Coronavirus diseases 2019 (COVID 19). [2]Dueto outbreak of this disease in the world, on date 11 march 2020 WHO declare COVID 19 as a pandemic disease. [3] From December 2019 to 10 June 2020 period of just 6 month the number of the patients in world found more than 7 million and the number of death patient in the word are near about 4 lacs. [4] As this disease is spread mostly by the droplet infection of the affected patient, most of the countries declared health emergency in their countries and called complete lockdown and most of the people which were suspected as a carrier of the disease are quarantined. Also in India most of the people are home quarantine or institutional quarantine which had travelled from another district to their home district. Eventually the spreading rate is controlled by lock down but the persons get encroach by mental and physical problem like anxiety, high stress, extreme frustration, panic, anger and severe depression by lockdown. Also by sitting in the home without any work invites the disease in the elderly people like hypertension, diabetes,



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respiratory diseases, and dementia. [5] Also due the lockdown,Gym, fitness centre, sports academy are also closed so all fitness worker are also worried about their fitness. A research shows there is marked weight gain in the quarantine people due to unhealthy diets and excessive intake of snacks, which can also create physical as well as mental problem during lockdown. [6]So to avoid these mental and physical problems there are several activities which can be performed indoor like daily Yogic Practices, Suryanamaskar, gardening, cleaning. This article is aimed to focus on such practices which can be useful to the people for their mental and physical stability during lockdown period. Material and method

Present review was done based on the indoor activities based on their condition of the health. It also focuses on the activity, which are useful in stabilizing the mental condition. Information is collected from WHO, Ministry of AYUSH, recent researches, and published index journals. Observation and result

The whole world is worried due to spreading of the diseases, research shows in humanits spread through symptomatic person to normal person mostly by respiratory droplets through coughing and sneezing. [1] To prevent the spreading of the disease several decisions were taken by the respective governments of the country and in most of country isolation or quarantine is the basic precautions taken by the authority so as infected person cannot be in contact with normal person. By this way spreading rate is eventually stop but it create other problem by such sudden lockdown or quarantine, as life style of the population is suddenly change.This also affect the behavior and physical activity of the person which further affect its mental and physical balance. Research shows that due to sudden lockdown, old age people having diabetes, hypertension, cardiovascular problem, and respiratory problem are in more danger due to lack of physical activity and exercises, study also shows negative psychological effect is generated due to which person has symptom like sudden anger, state of confusion, infection fear, frustration. [7] One research also reported that social isolation and loneliness can contribute to suicidal risk. First suicidal case was reported in India at 12 February 2020 due to the fear of COVID19, as he was suffering from normal viral fever and he wrongly correlated it with COVID 19. [8]Thus, for the prevention of such incidences indoor activities which are going to be useful in this circumstances must be focused, which include yogic practices, some hobbies like dancing and other house hold works like cleaning the house, gardening Yogic practices

AcharayaPantanjali explainedAshtangyog in their text. Out of which Asana and Paranayam are the two limbs which are useful in developing the body immunity and also help in improving the physiological functions of the body as well as it controls the breath of the person. [9] Along with this, relaxation and meditation can be useful for the mental stability. Suryanamaskar, which has 12 series of Asanas is the best choice for the quarantine people as it isuseful for both mental and physical stability. Suryanamskar

It contains 12 series ofAsanaswhich are easy to perform. All Asanas are in a stepwise manner means, if we start from first Asana then it convert to next step as a



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secondAsanawithoutback to normal position. There are different positions and methods for each Asanas (Table: 1) [10] Table: 1Asana and their techniques

Sr. No Asana Techniques

1. Pranamasan

This is like a prayer pose just stand erect with folded hands, both the palms should be held together near the chest

2. Hastauttanasan

From the Pranamasan raised both the hands above the head bend backwardslightly both biceps are close to the side of the ear

3. Hastapadasan

From Hastauttanasan bend forward from the waist and try to touch the ground by keeping spineerect.

4. AshwaSanchalanAsana

Now from Hastapadasanstretch left leg in backwarddirection and bring right knee near chest and keep both the hand side to chest.

5.

Paravatasan or dandasan

Paravatasan :-From AshwaSanchalanAsana, take right leg backward and placed it nearer to left leg, raised the mid section of the body, placed the hand such as it supports the body weight. Or Dandasan :- From AshwaSanchalanAsana, take right leg backward and align the body parallel to the ground.

6. Ashtanga Namaskara

From the previous Asana bring the body down in such a way that body touches the ground at eight places. In this two hands, two knees, chin and chest are in touch with ground while hip is elevated.

7. Bhujanghasan

From Ashtangnamsakarasanmake a arch by moving head backward such a way that legs and mid section are flat on the ground, Body weight is supported by the hand by keeping it just side the body.

8. Parvatasan

From Bhujangasanagain return to Paravatasan by keep hand and feet at previous positions and raising the mid section of the body.

9. AshwasanchalAsana

From Parvatasan return back to pose number 4 for which move right foot forward and left leg stretched behind rest of all positions is similar to Asananumber 4 number.

10. Hastapadasan

From AshwasanchalAsana return back to Asana number 3 for this bring your left foot nearer to right foot lift the body slowly and acquired the pose of Asana number 3.

11. Hastauttanasan

From Hastapadasanreturn back to Hastauttanasanfor that bend backward and raise the both hands above the head in such a way that biceps at side of ear.

12. Pramanasan

Lastly from Hastauttanasan come back to first Asana that is Pramanasanfor which stand in erect position with folded hand both the palms held together near the chest.

In some text, instead of Parvatanasan,Dandasan is advised, Parvatasan and

Dandasanare almost same but in Dandasan whole body is parallel to the ground where as in



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Paravatasanmid sectionof the body is raised. By following these all steps,flexibility of the body is increased which furtherstrengthens the body. [11] Dancing-

Dancing is the hobby of the several persons and it can be utilized asgood health booster. Salasa, Zumba, Arobics have good effect on health and by enhancingthe hobbies during the lockdown reduce the stress level of the person. Cleaning-

As per the Unitedkingdom, Physical activity guideline each adult should do 150 minute physical activity per week but during the lockdown, it is nearly impossible to work out at Gym and outside the home. Insuch cases, we can promote domestic physical activity which includes home cleaning and house works such as washing, cleaning the window floor etc. Aresearch shows domestic physical activity reduces all causes of mortality. [12] Gardening

Gardening is also the good choice in the lockdown to keep person busy.Aresearch on older people shows that regular work in garden provide supportive environment which fights with social isolation and contribute to the development of their social networks. Further research carried out on Gardening activities shows that it is useful to reduce the cholesterol level and also usefulin management of the stress level of the person. [13] Discussion

There are three main practices in hatha yoga which focus on heart diseases. These are exercise, breathing and meditation. A research shows regular practice of yogais effective in heart diseases which reduce the high blood pressure, enhance the cardiac rehabilitation and also lower the cardiovascular problem. Mindful based stress reduction program includes yoga as a mind- body technique to reduce the stress. A research reported that,regular practice of the yoga more than seven weeks has less mood disturbance and also reduced the stress; also have positive effect on sleep anxiety. [14]These all problem are more common in quarantine people as they are living in stress full condition which may be due to thefinancial loss as well as due to the decreased physical activity. So many cardiacpatients, who are advised forregular walking, are also unable to go out for theirwalk. They can also do the yoga regularly to maintain their cardiac activity. Among the various exercises, Suryanamaskar is the best choice as it has many physical benefits. Regular practice of Series of 12 Asana in Suryanamaskarimproves the cardiac activity along with respiration. As well as it is beneficial for the weight management so it could be the best option for the weight management, if weight of quarantine people is already increased.[15] A research conducted on slow Suryanamaskar and fast suryanamaskarconcluded in daily practice of suryanamaskarimproves the respiratory pressure and strengthen the hand grip and increases its endurance. Along with this, each Asana have its own benefits (Table: 2) [16] Table: 2Asana and their Benefits

Sr. No Asana Benefits

1. Pranamasan

This Asana is important for sense of relaxation to the mind which is helpful to concentrate during the Asana.



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2. Hastauttanasan

Slightly backwardmovement with upward hand, strengthen the abdominal muscle tone which improves the digestion power as well as helps in respiration.

3.

Hastapadasan

This Asana makes body more flexible due to downward movement it is very useful to decrease the excess fat present over the abdomen and this Asana also helpful in maintaining the balance of gastrointestinal system.

4. AshwaSanchalanAsana

This Asana helps in maintain the tone of the abdominal organ and gives the flexibility to the body as well as it balance the central nervous system.

5. Paravatasan or dandasan

It strengthen the muscles of the upper and lower limb along with this by the tone of the peripheral nervous system is maintained

6. Ashtanga Namaskara

By practicing this Asanas in day to day to day life strengthens the respiratory system along with the upper and lower limb.

7. Bhujanghasan

This Asana strengthen the muscles of the back and provides the flexibility to the spine.

Dancing is the best way to express the emotions and to keep mind free from any kind of

stress. A research conducted on Salasa dance reported that, it is safe and feasible exercise program for adults. Regular practice of it mostly controls the static and posturalbalance of the body.[17]A research also proves that dance therapy can be used in depression as it decreases the mental satisfaction and stabilises the sympathetic neurological system. A study also shows that dance has good effect on dementia. [18]A type of dance Zumba is a good choiceof physical activity in the overweight person and in women with Diabetes mellitus. [19]Regular practice of aerobics also has a good result on cardio-respiratory activity along with the age related weight gain [20]. A number of studies on mental aspects and related issues of Covid-19 were reported [21-25].

During the quarantine or lockdown phase, several issues has been raised dueto lack of complete physical activity so to avoid this, regular practice of Suryanamaskar,doing the hobbies, and regular cleaning and gardening will keep body and mind busy so they can be mentally and physically fit. On other hand all of these activities can be performed after the lock down for improving the physical and mental strength of the body. Regular practice of these activities can improve endurance of the body which further helpful for avoiding the several health problems. Conclusion

COVID 19 is a pandemic disease which has stopped the whole world. Most of the countries declare the lockdown due to which most of the people are at home, it has hampered the day to day activities along with physicalactivities of the person. This will further create thehealth problemslike hypertension, weight gain, high level of cholesterol, increased the stress leveland depression. So to encounter this effect mental and physical exercises are required. For this Suryanamaskar is the best option to maintain the mental and physical stability. Along with this regular practice of dancing, regular work like cleaning and gardening are also having the good effect on mental and physical health. These practices can also be used in day to day life after lockdown for improving the mental and physical strength of the body



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Acknowledgement

Authors are thankful to Dr. Vaishali Kuchewar Dean MGACH & RC for providing such opportunity, also thankful to Dr Priti Desai Dean Academics, Dr Shweta Parwe, and Dr PunamSawarkar and all other peoples who knowingly and unknowingly helped me in making manuscript. Funding Support

Datta Meghe Institute of Medical Sciences (Deemed to be University), Wardha, Maharashtra, India Conflict of Interest There is no conflict of interest. References

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