How To Stay Fit In & Out During the Covid-19 Outbreak
Hey Friends,
Hope all of you are doing well!
As you all are aware with this epidemic tragedy known as COVID-19. Till now it has resulted into thousands of death in the whole world with lakhs of people infected with this deadly disease. So I thought to help you out with some useful tips regarding how to stay fit and healthy while staying at home.
During this time, these actions are especially crucial for maintaining your physical and mental well-being. But social distancing complicates things.
How are you supposed to eat right when you’re living on non-perishables?
How can you work out when you’re cooped up at home?
How can you sleep when you’re anxious about, well, everything?
Here’s how to stay fit in & out while social distancing during the COVID-19 outbreak.
Fitness You may not be able to go to the gym, but it’s okay to walk, run or bike outside, so long as you keep a safe distance — ideally about six feet — from other people. Many gyms and fitness instructors are also offering virtual classes right now.
If you’re working out at home, you can use water bottles for weights, dish towels for sliders (for exercises like lunges and mountain climbers) or a sturdy chair for step-ups. There are also plenty of no-equipment-required exercises — like squats, burpees, sit-ups, planks, push-ups and mountain climbers — you can do in even a small space. Its recommended choosing five exercises, doing each for a minute, then repeating the circuit three to five times.
And take comfort in the fact that physical activity doesn’t have to mean a gym-style workout. Plenty of research shows that everyday activities like walking, gardening and cleaning slash your risk of premature death and improve your overall health—so any amount of movement you can squeeze in counts.
Nutrition
It’s key to have a plan before you stock up on groceries — both to ensure you pick up the right things, and to avoid panic-buying and wiping out community supplies. (Remember: it’s good to have a robust supply at home, but stores are still open.) Take inventory of what’s already in your pantry, and then plan around these items to create meals consisting of a starch, a protein and produce. While most people are going straight for grains and canned goods right now but it’s actually a good time to buy fresh produce.
Buy those fruits and vegetables, cut them up and put them in your freezer, because they can be used for months to come. Sturdy veggies and starches — like broccoli, Brussels sprouts and sweet potatoes, also keep for a long time outside the freezer. If you do buy canned, dried or frozen goods, choose those low in saturated fat, salt and added sugars. Look for foods with less than less than five grams of added sugar per serving, less than 200 milligrams of salt per serving and less than 1.5 grams of saturated fat per serving.
Cleaning
Research suggests SARS-CoV-2, the virus that causes COVID-19, can live on plastic and stainless steel surfaces for 72 hours, cardboard for 24 hours and copper for four hours. Most household cleaners haven’t been specifically tested against SARS-CoV-2, but they work against other coronaviruses and are presumed to be effective against this one.
Doctors recommend washing your hand towels frequently, and removing your shoes and coats as soon as you return from any trips outside. But unless somebody in your household is actively sick, there’s no need to clean obsessively—especially if you’re practicing social distancing and washing your hands regularly.
Decluttering is crucial, especially if you live in a small space. That’s going to make your space feel larger and more comfortable, and you’re going to have fewer things to touch and transmit germs.
Stress and Sleep
Managing stress and anxiety is crucial for getting enough sleep—and getting enough sleep is crucial for just about every other aspect of your health. Yoga and meditation are great tools for managing stress, and they can be done in a small space; check my earlier blogs to know more about yoga and meditation. You can also turn to apps like Headspace and Talkspace for virtual mindfulness training and therapy, respectively.
Setting aside a specific area in your home that’s free of technology, except maybe a speaker for music. Stocking this area with things that calm you, like your favorite blankets and pillows, a scented candle and house plants. (The research isn’t conclusive, but some studies suggest plants can help purify indoor air—if nothing else, they can help boost your mood.)
Over-exposure to news, over-exposure to chaos, creates a lot of anxiety. If you can create a quiet space to reflect, to journal, it helps to calm you. To the extent possible, designating specific areas for work and fitness, to mentally separate the parts of your day. Balance that quiet time with responsible social interaction, since loneliness can compound mental and physical health issues. Using FaceTime and the phone and video chats … [can help you] feel not quite so alone when you’re at home.
Together We Can & We Will Survive This Deadly Pandemic!
Hope these tips would benifit you in some way. If you have any questions, ask in comments and do follow my blog for more such health and fitness tips.
Stay Safe, Stay Healthy!
