Lockdown because of the coronavirus epidemic is becoming a challenge for gym-goers and fitness conscious people. Gyms are not available; therefore, people are in a dilemma about how to stay fit. In this situation, everyone is trying to adjust his/her life.
You should not take stress because there are lots of alternatives for gym-goers. Feel free to use specific equipment available at home for exercise. For your assistance, here are ways to stay fit during COVID 19 lockdown.
7 ways to Stay Fit During COVID 19 Lockdown
#1. Set Your Expectations
If you are unable to go to the gym, you can use alternatives to gym equipment. Before starting your workout, it is essential to fine-tune your expectations. Remember, you can’t achieve the same results by doing exercise at home. For this reason, realign your expectations and goals as per your situation.
Dedicate a specific time for exercise and stick to this routine. You must not change this time for something else. It will help you to get a sense of satisfaction and reassurance that you are following your workout routine.
Set a time slot for workout and regularly follow it. Feel free to modify your training as per the available equipment. You can talk to your trainer to prepare a workout routine for you. Without gym equipment, you can try a bodyweight exercise session.
#2. Use Recumbent Bike
If you have a recumbent bike, it will be your fitness companion during a lockdown. Recumbent bikes are popular for seated exercises because of their back support and comfortable seat. These bikes are more comfortable than others because of the reclined position.
During exercise, you will get back support. Experienced exercises may bring variations in their workout with different peddling speed, cycling backward or increasing the resistance. Some bikes are available with special features to make your exercise more challenging.
For fitness-lovers, recumbent bikes can be an excellent choice. It can improve your functional abilities, power and muscle strength. Low and high impact programs can enhance your power and strength.
Recumbent bikes enable you to use different muscle groups. Steady aerobic exercise can strengthen your heart, decrease heart rate and improve the capacity of lungs. With this bike, you can get emotional, mental and physical rewards. Feel free to use any equipment available at home, such as stationary bikes, treadmill, etc.
#3. Bodyweight Exercises
With the help of bodyweight exercises, you can maintain general fitness and gains. You have to use your own weight for squats and pushups. Remember, different variants are available to sweat and burn.
Bodyweight moves are useful to target your upper body, core, and legs. Try 10 – 15 repetitions of every exercise for 3 or even more sets. Some best bodyweight exercises are as follows:
- Air Squat
- Walking Lunge
- Single-Leg Balance
- Backward Lunge
- Single-Leg Bridge
- Bulgarian Split Squat
- Glute Bridge
- Plyo Lunge
- Straight-Leg Calf Raise
- Heel Drop
You are free to choose any of the bodyweight exercises as per your needs. Feel free to order this list as per your body parts, such as the upper body, core, and lower body.
#4. Focus on Nutrition
During a lockdown, you will need a healthy diet for your physical and mental fitness. You have to avoid junk food because these things can increase your weight. Alcohol and junk food can poison your body.
Make sure to cut the consumption of alcohol and junk food. It is vital to strengthen your immune system. Remember, you can keep coronavirus away from you with a robust immune system.
You will need vegetables and fruit in your diet. Smoothies and juices are important for your body. Replace junk food with healthy snacks, such as edamame, crudités, guacamole, and nuts. If you want to lose weight, make sure to decrease your calories by almost 300 to 500 daily.
#5. Stay Hydrated
People often ignore this aspect of their fitness. If you want to look fitter and leaner, make sure to drink lots of water. You will need almost 2 – 4 liters of water per day. Remember, coffees and teas are not good for your health. Avoid excessive use of these beverages.
Keeping hydrated is important for every aspect of your health. It will support your immune system and bodily microbiomes. As a result, your body can flush out bad bugs and toxins from your body. With the help of water, you can improve the function of your digestive system.
#6. Sound and Peaceful Sleep
You may find it tempting to say up late-night during holidays, but it is important to maintain a stable routine. It will help you to set a built-in body clock. By repeating a similar bedtime routine, you can regulate the circadian rhythm of your brain and body.
Remember, poor night sleep may increase the chances of physical problems. It can increase havoc in your life. You can use different methods to improve your sleep. Avoid white light during bedtime. People want to watch TV or use a phone/computer before going to bed to relax. This practice can be detrimental because of the bright light.
7. Control Stress During Lockdown
Pay attention to your mental wellbeing and try to control stress. You can decrease stress by talking. If you are unable to approach someone for chatting, feel free to write diaries. Different options are available, such as speaking to friends or video conferencing with your therapist.
A few people self-medicate with the use of drugs and alcohol. Remember, these things are dangerous for your health. These may alleviate symptoms of stress. If you have a balcony or garden, you can spend time at this place to soak up vitamin D.
Breathing techniques are always useful to improve levels of anxiety and distract your mind. Several apps are available to teach breathing and meditation. You can use online resources, such as joint a yoga class to improve anxiety levels.
In a nutshell, you have to keep yourself fit and healthy by eating healthy food and increasing physical activity. Feel free to choose between walking, running, gardening and yoga. These things will keep you active and stress-free during a lockdown.