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HOW TO STAY FIT DURING THIS PANDEMIC
The COVID-19 pandemic, also known as the coronavirus pandemic, is an ongoing global pandemic of coronavirus disease 2019 (COVID‑19), caused by severe acute respiratory syndrome coronavirus 2 (SARS‑CoV‑2). The outbreak was first identified in Wuhan, China, in December 2019. The World Health Organization declared the outbreak a Public Health Emergency of International Concern on 30 January 2020, and a pandemic on 11 March.
Keeping up with your fitness during this pandemic period can be tough. You’re surrounded by tons of food which is mostly unhealthy and you’re too busy or should i say lazy to workout. However, you shouldn’t let this pandemic be an excuse for not working out. Instead, you should continue to stay fit. Lots of people have gained weight, gotten obese, and lose shape due to this lockdown worldwide as all they do is to eat, sleep and watch movies.
As we’re spending less time outside our homes, it’s more important than ever to prioritize physical health. Working out and staying active can boost your mood and reduce stress.
Here are helpful tips on how to stay fit during this pandemic.
1. Set a personal plan for yourself ahead of time.
Food plan, exercise plan, water intake plan, regardless of what plans you choose to set for yourself, you’re more likely to accomplish them if you set them ahead of time. Meal planning is a great example. It’s much easier to follow your goal of eating properly when you set it and start working toward it the week before. The same goes for plans concerning how to stay active. Since this pandemic makes us busy with things like watching movies, or relaxing, it’s beneficial to set a reminder to yourself to get up and move. Even just getting up off of the couch where you are watching a movie will add to your exercise goals for the day and boost your metabolism and immune system.
People often refrain from working out during this pandemic because of lack of motivation. It’s a good idea to set your alarm early in the morning to have your workout before the day starts. On top of setting an early alarm to get moving, you should also set an exercise plan for that day before your alarm goes on. You’re much more likely to stick to it if you set it the night before.
2. Hydrate.
For most people, water is the best thing to drink to stay hydrated. Sources of water also include foods, such fruits and vegetables which contain a high percentage of water. Sports drinks with electrolytes, may be useful for people doing high intensity, vigorous exercise in very hot weather, though they tend to be high in added sugars and calories.
It’s a commonly known fact that drinking enough water is good for both weight loss and health in general. It’s even more important during this pandemic, because according to health practitioners we should keep our throat wet during this time.
3. Try out a new healthy menu.
Food makeover? This can be a perfect time to try new things! Since the pandemic made people eat a lot, yet unhealthy, one way to stay fit is to transform an unhealthy food into a very healthy food diet. In doing so, you can still satisfy those taste buds while sticking to your fitness as we all know we crave everything and anything during this pandemic.
4. Workout Efficiency.
Time and space for workout are limited during this pandemic, but that doesn’t mean that there is not enough time or space to get in a good workout. High intensity interval training workouts are perfect during this pandemic period because they don’t require much time or space. Many of them can be done anywhere for as little as 10 minutes, while still being super effective. Body weight workouts are also efficient–especially if they’re body weight High Intensity Interval Training workouts. There are no reasons not to get into a workout. A workout can be quick in a little space with no equipment required.
5. Satisfy but don't over satisfy.
It would be silly to try to convince yourself not to treat yourself during this pandemic. Balance is the key to live a successful, healthy life. If you constantly deprive yourself to the foods you crave, it will only be a matter of time before you binge. When you work hard all week and allow yourself to have a cheat day, you’re less likely to binge eat and, therefore, less likely to feel bloated afterwards. You’re also less likely to feel that unhappy, unsatisfied feeling you get when you deprive yourself of the foods you love. So, during this pandemic, eat clean as best as you can, get your workout quickly and efficiently. All your hard work will not be wasted by satisfying your craving every once in a while, you’ll simply have a better mindset which will then motivate you to work harder. Don’t deprive yourself of them, just be moderate.
6. Sleep.
Poor sleep habits, such as inconsistent sleeping time and inadequate sleep quantity can also give negatively affect to your immune system. So if you're struggling to accomplish a goal and can't figure out why, try overhauling your sleeping pattern. You can give another go after.
Studies claim that people with sleeplessness often face many health issues and conditions. In fact a sleep pattern is a vital indicator of a person’s overall health and well-being.
The National Sleep Foundation (NSF) and a panel of 18 experts combed through more than 300 studies to identify the ideal amount of time a person needs to sleep according to their age:
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Newborns (0 to 3 months): 14 to 17 hours of sleep
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Infants (4 to 11 months): 12 to 15 hours of sleep
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Toddlers (1 to 2 years): 11 to 14 hours of sleep
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Preschoolers (3 to 5 years): 10 to 13 hours of sleep
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School-aged children (6 to 13 years): 9 to 11 hours of sleep
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Teenagers (14 to 17 years): 8 to 10 hours of sleep
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Young adults (18 to 25 years): 7 to 9 hours of sleep
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Adults (26 to 64 years): 7 to 9 hours of sleep
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Older adults (65 years or older): 7 to 8 hours of sleep
Conclusion:
Staying fit during this pandemic not only benefits you physically, but it is also incredibly important for keeping a healthy mental state. As quarantine times are extended to the rest of the country, it can be extremely mentally taxing for individuals who are used to daily socialization. Suddenly being cut off from in-person social interactions, combined with being stuck inside all day and inactive is a recipe for lack of motivation and even depression.
Setting a personal plan for yourself ahead of time, hydrating, trying out new healthy menus, working out, satisfying your craves, and having enough sleep will help you tremendously to stay fit during this pandemic.
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