Staying fit during quarantine is vital for the well-being of an individual. If you do not take care of your health and fitness, you will fail to achieve the productivity levels when working from home. It is important to be active and healthy when the lockdown ends, for when you join back work.
It’s not very tough to adjust to the lockdown life if you used to exercise outdoors regularly. Some tweaks in your lifestyle can achieve the desired results, when trying to keep fit in quarantine. Here are some tips you can follow to maintain a healthy lifestyle.
Learn About New Workouts Online
You will almost certainly get bored doing the same exercises every day. It is time for a change. You can find videos of countless instructors online guiding you to perform various creative workouts. Instagram and YouTube have a plethora of influencers who upload workout videos regularly.
By looking up relevant hashtags on Instagram, you can find all kinds of workouts ranging from entry-level to advanced cardio workouts. There are various individual instructors who regularly upload new workout videos for their fans.
On YouTube you can get 1000s of workout videos for absolutely free. Channels like Lumowell upload videos that guide you to do exercises that can be performed without any equipment or stepping out of the house.
They have workouts ranging from a full-body workout to face workouts. Many exercise DVDs are also available on the market at a low cost. They provide instructions, and you can actively exercise by following the instructions on the TV. This can act as a virtual trainer at a meager cost.
Indulge In Housework
You can kill two birds with one stone by doing some household chores. Positive vibes will surround you if you clean your home regularly. It will be a conducive environment for work too. Cleaning will also help to burn some calories, increasing your metabolism. Gardening is capable of burning close to 200 calories in 30 minutes.
Cleaning windows can burn 150 calories in 30 minutes. If you decide to clean the entire house, that work amounts to the same energy you would expend on a 5-mile run. Clean surroundings are a sure shot way to improve your mood. When your house is clean, you are automatically motivated.
Use Fitness Apps
There is an app for everything. There are many apps for workouts too. Apps such as Fiit have fitness classes conducted by experienced instructors. Wide ranges of exercises from stretching to fat-burning ones are available. Live sessions are also held on many apps that provide real-time guidance and feedback.
Spending some money on equipment can also go a long way to improve your lifestyle. Echelon offers spin classes and bikes. Zwift provides the fun of running and cycling without leaving your house.
Some of you will have lost muscle during a lockdown. Don’t let this put deflate you and prevent you from exercising again, as there is something called muscle memory, which can restore your lost strength and muscle size in a matter of weeks. You can get read more about muscle memory here: https://insidebodybuilding.com/will-muscle-memory-help-you-regain-lost-muscle/.
Doing Cardiovascular Work And Resistance Exercises
You can stay at home and be active at the same time. It is perfectly possible to keep fit without using any equipment. However, you do have an added advantage if you own an exercise bike or treadmill as then you don’t need to be as creative with your workouts. Many activities can be performed to increase your heart rate, no matter what your fitness level.
You can walk briskly around the entire house. You can go up and down the stairs. Even when you are using your phone, you can do so walking around or standing, instead of sitting in the same spot. A fun way to do cardio is dancing. Put some groovy music and let yourself free for 15 minutes.
This can be done two to three times a day. Dancing can enhance your heart rate as well as burn a lot of calories. Watch some music videos and try mimicking the steps of the dancers in the song. Or you can even create your own playlist and invent your own moves.
It hardly matters as long as your body is getting a good shake, and you are having fun at the same time. Using a skipping rope can also be a great cardio workout, with it equally improving your coordination. This is achieved when you continuously focus on your feet while jumping—jumping rope burns a lot of calories too.
Doing resistance exercises are a great way to strengthen your muscles and enhance mobility. You can use weights and resistance bands to do these exercises. If you do not possess them, then you can still workout by doing bodyweight exercises, such as squats.
You can do sit-to-stands with the help of a firm chair. Push-ups, with the support of a wall, can also supplement as a resistance exercise. Lunges, as well as step-ups on stairs, can make you fit too.
If you do not own dumbbells, there is nothing to fret about since you can use improvised ones. Pick up a bottle of water, a tin of baked beans, or even bags of rice. These everyday items can act as substitutes for dumbbells. Tying them up in a carrier bag can convert them into a kettlebell.
Yoga can act as an excellent form of mind-body control in a changed world where you can’t step outside. Apart from improving physical health and fitness, Yoga also works on your mental health.
It can cause stress reduction, and some feel they are exploring a new spiritual realm while doing Yoga. With a lot of time on your hands, you can try this unique experience apart from the traditional exercises that you do. Yoga acts as a booster for strength and flexibility. It also enhances aerobic power.
You devote a lot of attention while doing Yoga by syncing breaths. Such breathing exercises have both a physical and mental impact. The lung capacity is increased, and your mind is calmed amidst all the chaos the Coronavirus has caused. Staying at home means the work of your blood vessels is reduced.
It is essential to keep them busy. Doing the sun salutation is a proven method to improve the blood circulation in your body. During times such as now, building your immunity is of paramount importance to protect yourself from COVID-19. Yoga reduces stress hormones in your body. Doing this prevents the immune system from being compromised.
We all are trying to learn new skills while staying at home. One of the most popular skills being discovered during the lockdown is cooking. However, it is crucial to learn what ingredients we use in preparing different dishes. Sticking with a healthy diet keeps cardiovascular ailments, obesity, diabetes, depression, and anxiety at bay. Avoid consuming processed foods with sugar-rich content.
Follow a diet that consists of complex carbohydrates. These are found in various fruits, vegetables, and different whole grains. Your mineral intake is also essential during this lockdown period. Eat mineral-rich foods that have vitamins, iron, zinc and selenium.
They are part of the chain which is responsible for releasing certain chemicals such as dopamine and serotonin in the brain. These chemicals induce happiness in the person. Green and leafy vegetables and also poultry products are a provider of Vitamin B, which is critical for fighting depression. Cosuming yogurt is also a wise idea since it keeps the gut healthy.
You should not ruin your sleeping schedule because of the lockdown. The importance of a proper sleep cycle cannot be stressed enough. You should prioritize sleeping and waking up on time. If you get a good night’s sleep, it can help the body to repair the cells, get rid of toxins, boost our memory, and process the information gained during the day.
On the flip side, sleep deprivation can be detrimental to the body (psychologically and physiologically). Sleep for around six to nine hours to remain fit and active during the day. A fixed sleeping pattern is key for optimal health. Decide your sleeping and waking up hours and stick to them religiously. This will help you to follow the same routine during the day also.
Switch off and put away mobile phones and laptops before you go to sleep. A bonus tip is to try meditating before sleeping. This can help soothe the nervous system and enable you to enter deeper sleep. You can also use apps that are available on the App Store or Google Play Store to help you meditate for a short period of time.
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