My Experience Working Out At-Home During the Global COVID-19 Outbreak

At first glance, this post might sound pedantic, for comprehensive info on the Corona Virus visit the WHO Q&As or CDC. This post is in regard to immunological fitness and how the virus is spread and my personal method of using virtual reality as an additional form of exercise:

The disease can spread from person to person through small droplets from
 the nose or mouth which are spread when a person with COVID-19 coughs or 
exhales. These droplets land on objects and surfaces around the person. 
Other people then catch COVID-19 by touching these objects or surfaces, 
then touching their eyes, nose or mouth


source: https://www.who.int/news-room/q-a-detail/q-a-coronaviruses

For healthy populations, during this time exercise is still a key part of staying healthy, more on this further down. For this reason, gyms and other typically crowded workout facilities are out. I’ve been using an at-home workout strategy using virtual reality for over two weeks and I’d like to share why this is working for me.

TLDR

If you own a VR headset; some titles that could be used for cardio are:

- Beat Saber
- Box VR
- OhShape
- Thrill of the Fight
- Synth Riders
- Creed: Rise to Glory

Active titles that can be modified to be more of a workout:

- Rec Room
- RacketNX
- Pistol Whip
- Lone Echo
- Superhot VR

For general standing activity to afford you some low intensity movement:

- Racket Fury
- Until You Fall
- Sports Scramble
- VRChat

Virtual reality is a little known option for folks as it relates to fitness, but now we know at my company YUR that thousands of people use VR games daily to workout in a fun and efficient way. The big difference is that while wearing a VR headset you are completely immersed in playing the role of a player in a game. It’s important to note that this trend towards immersive fitness is visible with Peloton, Les Mills, and other fitness names.

YUR monthly view

My month so far has been characterized by workouts between 250 kcals and 750 kcals as you can see, every day (except for March 4th). I’ll tend to use games such as Box VR or Beat Saber, and with YUR the cool part about this is any game can be played and tracked which allows for constant novelty the moment you feel bored of your current exercise regime. This doubles as a benefit if you are feeling cooped up at home.

… with YUR any game can be played and tracked which allows for constant novelty the moment you feel bored of your current exercise regime

I would characterize the kind of workouts I do in VR as plyometric, and explosive in nature similar to a HIIT workout. However, this is up to your personal preference.

As a perennial gym-goer, I have to point out here what VR workouts are not providing me and others. Hypertrophic or strength benefits from lifting weights, cycling, rowing, calisthenics, and running are all different from VR workouts.

So how does staying immunologically fit factor into this as well as COVID-19? I’m not posing a risk to others (as long as I am the only one using my VR headset). By doing this I’m participating in a community.

To be immunologically fit, you need to be physically fit. “White blood 
cells can be quite sedentary,” says Akbar. “Exercise mobilises them by increasing your blood flow, so they can do their surveillance jobs and seek
 and destroy in other parts of the body.” The NHS says adults should be 
physically active in some way every day, and do at least 150 minutes a week 
of moderate aerobic activity (hiking, gardening, cycling) or 75 minutes of 
vigorous activity (running, swimming fast, an aerobics class).

`source: https://www.theguardian.com/lifeandstyle/2020/mar/08/how-to-boost-your-immune-system-to-avoid-colds-and-coronavirus`

So basically, in the middle of my day between 1 pm or 6 pm, I throw my Oculus Quest on and workout for maybe half an hour or so. I hope that this has been insightful to you and if you have a VR headset perhaps this can factor into your virus response.

This post initially appeared on my Linkedin.