The ongoing epidemic of Coronavirus (COVID-19) made headlines in the world's leading health news and

caused great panic and public concern. Corona virus update in Indonesia as of March 28, 2020 recorded
1,046 positive cases of Covid-19 in 28 provinces. Quoted from Covid19.go.id, of the 1,046 cases, there
were 87 cases of death and 46 patients successfully recovered. So now there are 913 people in care.

To reduce the spread of this virus, mass quarantine methods are applied. Modeling to overcome the
pandemic by Tang et al (2020) shows that increasing quarantine / isolation (including travel restrictions)
and reducing contact rates can significantly decrease peaks and reduce the cumulative predicted
number of infected individuals (Tang, Clin Med 2020).

Racing against sustainable coronaviruses, the community has been advised by various health authorities
to reduce travel and stay at home as a basic way to limit people's exposure to the virus. Health
authorities, including the National Health Commission of the People's Republic of China, WHO, and the
US Centers for Disease Control and Prevention, have issued safety recommendations to take simple
precautions to reduce exposure and transmission of the virus. Unfortunately, travel restrictions and
mandated directions not to participate in outdoor activities, including physical activity and regular
exercise, will undoubtedly disrupt the daily routine activities of tens of millions of people.

Staying at home for a long time can pose a big challenge to staying physically active. Sedentary behavior
and low levels of physical activity can have negative effects on the health, well-being, and quality of life
of individuals. Quarantine itself can also cause additional stress and challenge residents' mental health.
Physical activity and relaxation can help you stay calm and protect your health.

With the aim of increasing the body's immunity to the spread of the covid19 virus, there are a number
of guidelines for people about what a person can do to maintain their daily exercise or routine physical
activity. Quarantine at home is indeed a safe action to avoid the virus outside, but this effort also has an
unintended negative consequence of reduced physical activity. It is possible that a long stay at home can
lead to an increase in sedentary behavior, such as spending a lot of time sitting, lying down, or lying
down for screening activities such as playing games, watching television, using a mobile device; reduce
regular physical activity which results in lower energy expenditure; or engaging in activities that were
initially intended to avoid the virus, but instead lead to an increased risk and potential worsening of
chronic health conditions. Therefore, there are strong health reasons for continuing physical activity at
home in order to stay healthy and maintain current immune system function. The use of eHealth and
home sports videos on the YouTube site, which focuses on encouraging and providing physical activity
via the Internet, cellular technology, and television is another viable way to maintain physical function
and mental health during this critical period.

Official measures that limit the movement of people in the face of a coronavirus crisis do not necessarily
mean that physical activity must be limited or that all forms of exercise must be completely eliminated.
Exercise has been shown to have clear health benefits for healthy individuals and for patients with
various illnesses. In this regard, we really echo Dr. Steven Blair from Dr. Ken Powell: "Some activities are
better than nothing, and more is better than less."

WHO recommends 150 minutes of moderate intensity or 75 minutes of high-intensity physical activity
per week, or a combination of both. This recommendation can still be achieved even at home, without
special equipment and with limited space. The following are some tips on how to stay active and reduce
sedentary behavior while at home on quarantine alone according to WHO Europe:

1. Take a short break during the day. A brief battle of physical activity adds weekly recommendations.
You can use the exercises suggested below as inspiration to be active every day. Dancing, playing with
children, and doing housework such as cleaning and gardening are other ways to stay active at home.

2. Take an online practice class. Take advantage of the wealth of online sports classes. Many of them are
free and can be found on YouTube. If you have no experience doing this exercise, be careful and realize
your own limitations.

3. Walk. Even in a small space, walking around or walking in place, can help you stay active. If you have a
call, stand or walk around your house while you talk, instead of sitting down. If you decide to go out for
a walk or exercise, be sure to keep at least 1 meter from others.

4. Stand up. Reduce your leisure time by standing as much as possible. Ideally, it aims to interrupt sitting
and lying down every 30 minutes. Consider setting up a standing desk by using a high table or stacking
piles of books or other material, to continue working while standing.

5. Relax. Meditation and deep breathing can help you stay calm. Some examples of relaxation
techniques are available below for inspiration.

For optimal health, it's also important to remember to eat healthy and stay hydrated. WHO
recommends pure drinking water instead of drinks sweetened with sugar. Make sure you have plenty of
fruit and vegetables, and limit your intake of salt, sugar, and fat. Prefer whole wheat over processed
foods.

In view of concerns about the increasing spread of COVID-19, it is very important that transmission
control and safety precautions must be followed. Home stays are a fundamental safety measure that
can limit the spread of infection widely. But staying at home for a long time can increase behaviors that
lead to inactivity and contribute to anxiety and depression, which can lead to erratic lifestyles that are
known to cause a variety of chronic health conditions. Maintaining regular physical activity and regular
exercise in a safe home environment are important strategies for healthy living during a coronavirus
crisis.