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Top Exercising Tips During COVID - 19 Lockdown

- By Dwaipayan, 12 August 2020 | 6 MIN READ


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It looks like Coronavirus is here to stay for a while with the number of cases continue to climb sharply. 

So, we’re in a “new normal” that means staying at home as much as possible to avoid public places and contact with too many people. For people who are trying to stay calm and improve their immune systems, may need some new routines to fall in place.

Likelihood of Contracting COVID-19

The Centre for Disease Control cautions that certain groups of people are at high risk for COVID-19 infections with serious complications that can lead to hospitalizations and the need for ventilation. Adults over 65 years, individuals with chronic lung disease or asthma, and people with underlying conditions such as diabetes, heart disease, and lung illnesses.

COVID-19 is a mild disease but could be fatal, there are reasons to avoid the virus: to keep away the virus from spreading it to others who are at high risk for complications. Along with basic hand hygiene, steps such as eating well, managing stress, and staying physically active can keep you away from the risk of contracting the infection. 

Engage to an Active lifestyle with Physical Activity 

Living an active life every day is good for you, it helps to maintain weight management, disease prevention, and mental health. Exercise can lift your mood, finding alternative activities to replace for some of your usual ones.

• Do some cardio exercise for your cholesterol (lipid) profile that can help lower your blood pressure, and risk of heart disease.

• Cardio exercise promotes better sleep and manages stress effectively. 

Try Outdoor Activities

Outdoor activities during COVID times could mean a chance of contracting the virus. What can you do to keep fit if you are locked out of the gym or are stuck indoors? All sporting events such as swimming, team sports, and group fitness classes at the gym are out of the question. However, there are a lot of other indoors and outdoors options that you can do.

Outdoor activities are safe if you maintain at least 6 feet distance from people. Walking, bicycling, hiking and jogging allow you to get fresh air without encountering others. 

If you think you have become a victim of loneliness! meeting a friend at the park for a match of tennis while keeping a few feet distance is always safe.

Scale up your Indoor Activities

Indoors are the safest options for exercise and for preferable reasons such as needing to watch the kids, avoiding poor weather. A treadmill, elliptical, or stationary bike, are good options for some cardio workout. 

If you have absolutely no equipment, these are some options for workouts.

• Dancing or Aerobics on your own or with workout videos.

• Push-ups, front and side lunges, squats, crunches, planks, jumping jacks, are top indoor exercises you can try. Yoga could be another good option.

Get some inexpensive equipment you can purchase online that can help you work out. A pair of dumbbells or a kettlebell can offer you a good resistance training session. For more intense aerobic workout without the high impact of jumping, a step platform can do the job considerably well.

Breaking Up Sitting Time (WFH)

Staying at home can make things worse for you. It’s easier to sit around more: watching television resting on the couch. 

 ·   You can also try mimicking the office environment to help increase activity. For example, as you usually do during office hours; walk to chat with a co-worker or walk to the break room for coffee, you could perhaps turn into practice while working from home talking on the phone to colleagues or before heading to the kitchen for a drink of water.

 

·         Set up notifications on your mobile phone, if you have been sitting for long periods, there are plenty of apps available! Take the advantage.

 ·         Work on a standing desk, a makeshift standing desk simply by putting the laptop on a countertop can help muscles engage and move around a bit.

We’re in for a tough time! To keep our mental and physical state positive is especially important. WHO recommends 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity per week, or a combination of both. 

 

Photo by Ketut Subiyanto from Pexels

 

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