Should you exercise with COVID? Isn’t that what we think about every day? Beginning with exercises, eating healthy, etc. etc. but we don’t tend to start with anything! COVID-19 surely has everyone locked in their homes and has put the world on its back foot since December 2019, but we know that we will survive. One can do his/ her part amidst this pandemic and keep themselves fit and healthy by eating properly and following a certain exercise regime.
Experts even say that exercising will help make the immunity stronger by helping it to quickly locate and fight off the deadly pathogens and viruses. With age, proper exercising and food habits will make it easier to live a healthy life and keep the immunity stronger in the long run. In a certain review, it was said that having a strong immune system helps in improving the defense activity and metabolic health of the body. Did you know? Experts have also said that, by keeping your immune system strong you can help your body in warding off viruses, even the COVID-19 virus and exercising and healthy eating are a few of the most effective ways to do so.
Now, you’ll ask, how to exercise at home? Well, that’s an easy one. You don’t need much equipment for this. Experts suggest a minimum of 150 minutes of moderate exercise or 75 minutes of vigorous exercising every week. Specific activity has not been suggested by them, so we have outlined a few sets of quarantine workout from our side that you can try at the comfort of your home, without stepping out.
1. Strength Training:
It is a type of exercise where your moves are meant to improve and strengthen your body’s stamina and the way it works.
For example, if you have never done a push-up in your life, start with one rep. This means that you are introducing a new stressor to your working muscles, which, in this case includes your chest, arms and shoulders. As a result of this, your muscle tissues go through micro-tears, and your body automatically repairs them. This allows your body to adapt to the changes taking place and they become both bigger and stronger at the same time.
Always keep this in mind, you do not need to lift heavy weight to lose weight and keep yourself fit. Even the smallest of tasks can help you keep fit and the easiest of exercises can do that too. With this, you can become stronger, and as you do, you can increase the weight, reps, etc. or even reduce your rest time to improve your progress.
Science has said that strength training helps in improving muscle mass in adults and reduces fat. In a research conducted, it was found that strength training also helps in improving coordination, higher bone density, better cognitive function, and lesser back pain in adults.
Ipso Facto, you will feel and even look good!
To know how to go ahead with this, click here.
The most natural and easiest way to keep oneself fit is by walking. This pandemic has got everyone sitting in front of their laptops/ PCs, or mobile phones. Eating junk has become a habit. This causes all that extra fat to accumulate in your body and since you are not consuming anything healthy, your body becomes more prone to diseases.
A short walk after your meal will help you digest it more properly and it helps in allowing your immunity to function like it should. In a study conducted, it was found that people who walked for approximately 35-40 minutes a day, fell less sick than the ones who didn’t walk at all. To become fit and improve your immunity, schedule a small walk in your own home, at least 5 times a week for approximately 30 minutes a day to reap the most benefits of walking.
It is a fancy word for a type of fitness regime, which involves jumping on a fitness trampoline or bouncing. You’ll find that this exercise is not only fun, but it is also one of the best workouts when it comes to keeping your lymphatic system healthy and detoxifying your body.
If you are wondering how to switch up your normal exercise routine, rebounding acts as the perfect low impact exercise, which is also easier to do. If you do not have a trampoline, don’t worry. You can even do jumping exercises, as these will help to get your heart rates up and keep you fit.
When it comes to the immune system, rebounding can help in stimulating and regenerating the innate, adaptive and physical components of the immune system. It is also helpful in strengthening the other systems present in the body that keep the immune system safe! Its positive effects take place on a cellular level and maybe at a higher rate than other forms of exercises.
On this note, we’d like to say, rebound into a healthier lifestyle with proper exercise.
Exercising is good for you, but you must remember not to overdo it.
To know how to do it, click here.
Known for its beneficial effects, Suryanamaskar is one of the first exercises that you must begin with. This asana even helps you to balance out your hormones. You should always keep this in mind that the process that you follow is better and fruitful than the results. It is not just about doing the asana perfectly, but it is about getting there.
It has a direct impact on the glands, helps boost the metabolism and even helps in increasing the amount of Vitamin D in our bodies. Did you know? Vitamin D directly is related to stronger immunity.
Begin slowly, then increase the number of times you go ahead with Suryanamaskar. The most ideal time to do this asana is in the morning on an empty stomach.
5. Meditation :
Meditating is one of the best ways to keep your mind and body sane during this time. It helps you keep yourself calm and even helps you take control of them. When you sit down to meditate, you are giving a break to your body from all the stress and tiredness. In turn, your organs, tissues, muscles, etc. are relaxed and your body is set to restart itself and you are playing your part in helping your body in repairing itself.
Meditating directly affects your immune system and helps in reducing blood pressure. When you are tired of excessive workouts, meditating helps. A lot! To begin with, take 10 minutes out for meditating and then increase the time and see the results for yourself!
There are other few exercises that you can do, and to know what they are, click here
We know that it’s been too much information for you, but if you’d follow even one of these exercises mentioned above, you’d see the difference in yourself. You’ll find yourself fitter and happier. Every exercise routine that we follow has its benefits that are beyond the mat.
COVID-19 is not preventable, but we can take our own precautions, build a strong immunity, keep ourselves fit and use the time given to us wisely.