How to stayfit at home

A majority of mankind is under lockdown. This intervention is important to reduce the spread of COVID-19, but what effect does it have on health and well-being?

The COVID-19 has impacted us in many ways, be it mentally or physically, hence it is important to understand the consequences of this Lockdown & be prepared with precautionary measures.

Research has proven that being sedentary is a bad influence on Physical & Mental health. Being physically active helps in lowering blood pressure & cholesterol and it significantly reduces the risk of heart disease, stroke & diabetes. Also, it helps in maintaining the muscle mass & bone density, decreasing the risk of causing sarcopenia (loss of muscle mass) and osteoporosis (loss of bone density).

Physical exercise also helps in Maintaining the Immune System, as it flushes the bacteria from lungs & airways, increases the circulations of white blood cells & improves body temperature, which will help our body to develop immunity & combat any illness.

Here are some Tips & Techniques that we can refer to:

Regular Exercise, But Not Too Much

Normally, Adults are required to exercise for at least 150 minutes a week or 20 - 45 minutes of moderate exercise three times a week. However, people can modify this instruction on the basis of their normal exercise routines.

No workout if there is a flu-like symptom.

Stick to an exercise Routine

Make exercise routine but keep it simple & easy; as it will be easy to achieve workout goals. Older people should engage themselves in moderate aerobic activity with balance and muscle-strengthening (at least twice a week) exercises.

Keep yourself Motivated

It will be challenging to exercise at home without equipment, that enthusiastic coach & the team support. But that doesn’t mean there is no way to interact with others. In this technology-enabled world, we can reach out to anyone; talk with the trainer & interact with workout buddies via phone & video chats. This will help keep-up the motivation & spirit of the exercise.

Social Media Usage

Social Media - One of the biggest useful & resourceful tool right now. We spend a huge proportion of our daytime on social media, aimlessly scrolling on Instagram. So there is a way to put this time to good use. Start following Fitness pages, some online fitness coaches & bloggers. As they often post workout-tips & routines on their channels & pages, we can refer to it & follow their exercises, many of these routines is home-based.

Maintaining a Balanced Diet

Get rid of fast food. It's one of the most significant aspects of a healthy lifestyle. A lot of people ignore it but if you work out and eat a lot of fast food, you're not going to get any healthier. Fast food transforms to fat nearly instantly. Junk foods contain poor nutrients and are rich in salt and sugar. Because of this, your body's sugar levels drop after consumption and you end up feeling tired for a major lack of energy.

Eat healthy

Sustaining a healthy diet can be tough if you don't have the patience/time to prepare for yourself every day. But it's simple to find safe options in restaurants and takeaways as well. You will find that eating a safe and nutritious diet will improve stamina and efficiency, raise your metabolism and make you healthier as you absorb the foods and vitamins that your body needs. Foods to be consumed are:

  • Fresh vegetables and fruit: carrots, onions, broccoli, spinach, eggplant, melons, bananas, apples and oranges.
  • High-protein foods: lean beef, poultry, fish, legumes, nuts and seeds (like chia and hemp), tofu, soybeans, eggs, cottage cheese, etc.

Consume plenty of water

  • The human body is made up of about 50-65 percent of the water, so you need to keep refreshing it. Your body sweats a lot of this water, so you need to put it back in.
  • The amount of water you're expected to drink depends on how much you weigh. If you want to measure how much water you can drink, take your weight and subtract it by 67% (2/3). So, for example, if you weigh 130 pounds (59 kg), you can drink about 87 ounces (2.6 liters) of water a day.
  • When you are running, you will need to increase your intake of fluids to replenish what you are sweating out.

So, following these cool tips will help you to build a good fitness regime. This tough time & situations are not going to stay forever, but your health is with you forever, therefore, a little dedication & care towards your body & health is necessary.

Publisher Name: eHealthFlex team

Date: 21-08-2020