The COVID-19 pandemic and the subsequent lockdown restrictions across the globe have rocked the $85 billion boat that is the fitness-center empire. This has not surprisingly, particularly affected the fitness routine of millions of people the world over.
A survey of thousands of people spread across 122 countries revealed that one-fifth of adults who keep a fitness routine depends on using the gyms as their primary center for fitness. Therefore, having to adjust to the new normal and increased indoor stay has indeed been a major challenge to them. In fact, many of the people that have been forced into some form of a sedentary lifestyle have now reported gaining unwanted weight and this in itself has become a more serious problem.
Reports available have strongly suggested the possible risk of greater severity of COVID-19 disease, associated with increased weight. Morbidly obese persons are twice more likely to die from COVID-19 than their fit counterparts. It becomes imperative, therefore, to make the necessary lifestyle changes in order to get back to a healthy form.
Here, we look at some fitness routines that you can engage in as you begin to take a step towards returning to a healthier and fitter life post-lockdown.
The two-step approach
Getting back to fitness and staying that way requires a two-pronged approach, each one as important as the other.
Step 1: Diet
First, what we eat plays a vital role in determining how healthy we are and how fit we stay. Here are some dietary modifications to consider:
- Reduce the frequency of meals
Taking in-between meals and snacks outside the main meals is one of the easiest ways to add undesired weight. Because of reduced activity and perhaps boredom, it may be quite easy to fall into the habit of having those “in-betweens’” as a form of pastime. This is one unhealthy habit to give up if you must stay fit and healthy.
- Drink a lot of water
In addition, keep the stomach full without the extra price of topping up on calories, drinking water frequently, and in-sufficient amounts also helps with keeping the kidneys healthy, preventing dry skin, and aiding easy and quick digestion of food.
- Vegetables and fruits
Take more vegetables and fruits and fewer carbohydrates and junk food. Carbohydrate choices should be whole grains with good fiber content. Vegetables and fruits are packed with vitamins and minerals, the little but important food components that keep you healthy.
- Vitamin D supplements
There is a chance that you may not have been getting enough exposure to sunlight from being confined indoors most of the day. Exposure to sunlight plays an important role in the production of vitamin D. Therefore, it may help to augment your dietary intake with vitamin D supplements because a diminished level of vitamin D can affect your mood and our moods in return, can largely affect our activities and willingness to exercise.
Step 2: Increased Physical activity
The other step besides diet is exercise and physical activity. The American heart association has recommended that at least 30 minutes of moderate-intensity physical activity daily is required to stay fit and healthy. Now that the gyms are out of service, there are other ways to improvise either at home or in the open.
In the study cited earlier, 3 out of 5 people in the survey now see outdoor exercise as their new way to stay fit. The others prefer to carry out their workout routine indoors. Whichever category works best for you, you can lighten the burden of exercise by taking it slow and steady rather than overdoing things and having to deal with heavy burnouts. Taking walks, running or cycling can do the trick for outdoor lovers. Here are other exercises to look at:
Because of the large muscles involved in this exercise from the lower body, it is a very good way to burn up calories. Squats are also good for lower body strength build-up. 20 reps of squat done in 3 sets are enough to get the blood flowing.
This is one exercise routine that involves a whole lot of muscles from the upper to the lower body. As well as the burn up of calories, planking is good for core strength build-up and balance. Planking for 30 seconds and doing 2-3 reps is recommended for beginners.
This is perhaps the most common routine exercise out there. However, this doesn’t in any way make it any less effective than the others. Push-ups involve the muscles of the arms, hands, chest, and upper back. It also increases upper body strength. The recommended number is 20 reps and 3 sets.
- Dumbbell presses
12 reps and 3 sets of overhead dumbbell presses strengthen the arms and upper back. There is so much that can be done with the dumbbell including bicep curls and lunges for the legs.
You can spice up the process so it doesn’t become a boring routine. Many people find that they exercise better with music. Another method is to alternate between outdoor and indoor routines. Also, you could register with online fitness experts and join online communities for mutual motivation. Creating a routine for fitness should be fun and exciting so create what works best for you and follow through on it.
If you’re exploring health insurance or looking for alternative healthcare plans, Life Insurance, or supplemental insurance plans feel free to reach out to our professional agents and see what program or programs might be right for you, that can help you through this time. Call Vivna, Inc. today to learn more here: 866.793.2301