The COVID-19 pandemic has left a lot of us thinking about how to stay safe. Since the outbreak began, health has become a top priority. Not only do the infected need to be taken care of but also the healthy population. From staying indoors to wearing masks, every safety measure is employed keeping health in mind. This is why, along with the precautionary measures, the world is taking additional steps to prioritize health during the quarantine.
People are making a change in their lifestyles and finding ways to keep their body and mind fit. So if you wish to join this club of ‘quarantine fitness’, here are some effective ways to help you out. And the best part is that this list is focused on overall body health that will raise your fitness level and also make your quarantine productive.
The first step towards maintaining health in quarantine is to set up a routine. Since the lockdown, it has been difficult to differentiate between weekdays and weekends. If this is the case with you, consider making a schedule. Even when you are at home, you can plan your day for different chores. For example, start a new workout, follow a recipe, read a book or mow the lawn. Include everything that can keep you active and also take the focus away from the boredom of lockdown.
As for the people who work from home, it is important to include some form of physical activity after the work ends. You do not necessarily have to do an exhausting workout. Meditation, gardening, swimming are some relaxing activities that you can include in your routine.
Once you have it all set up, stick to your schedule. Just remember to set up a balance between work, fun, and physical activity.
Every adult is required to have at least 150 minutes of physical activity in a week. Before the outbreak, your stroll in the shopping mall or a get together in a cafe could count as physical activity. You could also rush to the gym and run on the treadmill to burn calories. Now, it’s not possible for either of the scenarios to occur. With everyone locked in their homes, it is difficult for people to get the minimum required physical activity. So what do you do? Just lie down on the bed binge-watching on movies? Luckily, there are a number of ways to maintain an optimum level of physical activity during the quarantine.
It goes without saying that a workout routine is the best way to meet the minimum physical activity requirement. Since the quarantine, a lot of celebrities and trainers have come up to help people work out properly. There are free memberships and free videos online that you can follow to complete a workout.
If you wish to go a more subtle route then try yoga and meditation sessions. You can do it anywhere and at any time. The deep breathing and stretching will keep you active and also de-stress your body as well as the mind. In fact, yoga can really be challenging and fun if you try to do various asanas like handstand and sleeping pose.
This is one of the best alternatives to exhausting workouts. All you need is a rope to start skipping around the house. Jump rope is a full-body workout that engages your legs, core, arms and every other muscle group. This is why it can burn as much as 10 calories per minute. So whether you are looking to lose weight or just wish to stay active, jump rope can be a great option.
The next important thing to staying safe and healthy in quarantine is to keep your immune system healthy. Your body needs to have its defense system on alert and active to fight any infection in case it enters your body. So here are ways you can follow to support your immune system while at home.
If you have been sleeping for the most part of your day in quarantine then get up and start running. However, if you are not giving yourself enough sleep right now, you could be damaging your immune system. Your T-cells work more actively during your sleep. So you should get at least seven to eight hours of sleep to keep your immune system healthy.
You may have heard about the importance of hydration for a long time. And so if you have been practicing it, good for you. Water or any other fluid detoxes your body and flushes out the toxins. This way it lowers the burden on the immune system and makes it more vigilant to invaders.
Include some probiotics or fermented food in your diet to keep your gut healthy. Your gut ensures proper absorption of nutrients. This is what fuels every body function including the immune system. The microbiome in the gut also determines the response of your immune cells to infections. So feed your gut to stay safe from infections.
If you are not eating healthy, your body will not feel healthy either. Give up on refined carbs and processed food during quarantine or keep it to a minimum. Include nuts, greens, whole grains and legumes in your diet to get a balance of all essential nutrients. Your food intake also determines your mood. So clean your diet to not only have a healthy body but also a healthy mind.
Anxiety and stress are bound to kick in during such stressful times. But panic is not going to help in any way or form. So you must try to deal with your anxiety at home.
Relax your mind with deep breathing exercises. It triggers a relaxing response in the body and calms down disturbing thoughts and emotions. You can also try to distract yourself from stressful situations by engaging in a workout, cleaning your house, or just baking a cake. When anxiety starts to build up, there is no better support than family and friends. Get in touch with them and connect. In fact, start spending more time with them.
The best distraction would be to provide care to something. You can foster a dog or a cat for some time to help you cut the anxiety. You can even practice gardening and grow some vegetables or plants. They can also prove to be a really good companion during the quarantine.
However, don’t let the current pandemic keep you from reaching out to a professional. If you feel the need to consult a doctor just contact your nearest therapist. You can also use teletherapy to visit a doctor without leaving the safety of your home.
So have you decided to go on a healthy route during quarantine? If yes then why wait? Incorporate one or all of these ways in your daily routine and keep your body and mind healthy while staying indoors.