How To Workout During A Pandemic

May 22, 2020 3 min read

A healthy and robust immune system is on everyone's mind right now. While there is no shortage of best teas, herbs, and superfoods that support immune health, exercising is also a sure-short way of bolstering our defense against infections. Regular warming up of muscles, cleansing of vital organs, and stimulation of blood flow, all contribute to the strengthening of our immunity and helps in combating diseases and infections.

Numerous researchers suggest that one of the benefits of exercising regularly is a tough immune system. Regular and moderately intense workout sessions improve immune function and keep the body in motion which earlier was inactive while watching Netflix. These exercises include brisk walking, jogging, dancing, and even climbing stairs. A few ways to kick-start your exercise spree have been listed below - 

1.Don’t start off with an intense workout regimen if you’re out of shape. Improve up slowly.

During the current times, you are either lying idle at home, or working from home - there is no in-between. In either case, you are stuck at home and devoid of much physical activity. The only advice is to workout, but moderately. There is no quick-fix to years of unhealthy eating and even though it is hard to accept, you have to give your body enough time to adapt to the burn. Don’t go sprinting into a marathon and begin with just 30-60 minutes of moderate workout at least five days a week. Exercising releases endorphins and helps reduce depression and anxiety.

2. Avoid group sports for some time.

While we are all experiencing the current challenges being posed upon us by the COVID-19 pandemic, it is surely not the best time to exercise or play in  groups. We need to understand that even those who are asymptomatic at first, may be infected. It is not only beneficial but also necessary to ensure that you avoid any exercise that puts you in close quarters with a large number of people. It is best to stick to solo bicycle rides or runs. 

  1. Resist the urge to Overtrain

For people who exercise regularly, you can find more creative ways to resistance train, using body weight with objects present at home. It is very important for high COVID-19 risk groups like those with some serious medical conditions to practice good hygiene and social distancing and making sure they do not overdo their exercise. Prolonged exercise sessions are likely to be less risky for people accustomed to them, but studies reveal that highly intense or prolonged exercises can reduce immune function, if performed by someone who is accustomed to it. 

4. Get the kids onboard

For all the parents out there,  this might turn out to be the best bonding experience for you and your little ones. You can have a lot of fun with your kids while indulging in home training sessions. Your children would surely love watching and imitating what you do. This will not only make your child more intuitive but also help you get fit at the same time. Just be consistent and stay with your child to ensure they are safe too. You can even play games like hide and seek and charades with your kids and sneak some cardio with healthy parenting.

5. Get creative

Instead of wasting your much-needed cash on new workout gear use what you have readily available. Here are some ways to improvise with things present in and around the house - 

  • Walls

  • Countertops

  • Jugs of milk

  • Your kid 

  • Tennis balls

  • Broom/mop handle

  • Office chairs

  • Barstools

  • Bodyweight exercises 

Some in-home ideas include:

  • Butt kicks

  • Cat/cow pose

  • Marching/running in place

  • Jumping jacks

  • Inch worms

  • Plank Exercises

  • V-ups and

  • Sumo squats, donkey kicks, hip raises and jump squats

  • Chair exercises for seniors

6. Don’t forget other wellness necessities

Along with regular exercise during a pandemic, there are other essential recovery tips which are just as important - 

  • Sleeping for at least 8 hours a day 

  • Eating a balanced diet, including plenty of fruits, vegetables and superfoods 

  • Increase your fluid intake 

  • Practice mindful activities that reduce stress 

So this is how you can continue with your home exercise regime during the ongoing pandemic while the door to gyms and many parks are closed since we know that health is wealth! In the end, the advice still stands: Stay home as much as you can and do not forget to wash your hands often. 

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