HOW TO STAY FIT AMIDST THE PANDEMIC
A big amount of people know about “being healthy relates to exercise and diet” yet not many know how to maintain a healthy lifestyle, since starting it’s fairly easy but maintaining it is one of the hardest tasks that people encounter day to day since it depends on how constant you can be. Addressing the giant elephant in the room, in the pandemic is way harder to maintain a healthy lifestyle since being comfortable at home seems like the best option when in reality it’s not even close; our lives had become the most sedentary they have ever been which puts everyone at risk of chronic disease, loss of movement and a significant decrease of immune health. Some say, why even be healthy? We all die either way and you’re not wrong but why not live a healthy, full of happiness life instead of a careless one? Let’s list a few benefits of being physically active:
EXERCISE RELIEVES ANY KIND OF STRESS AND ANXIETY
Due to the pandemic it has caused a lot of stress in an exuberant amount of individuals adding up to the normal day to day stress (work, general responsibilities, children) so your levels of stress and anxiety are bound to sky rocket off the charts lowering your immune response. Thankfully working out releases endorphins and serotonin, natural drugs that improve your mood and avoids depression that has been a huge issue because of lockdowns.
Keeping track of your weight (like after getting a gastric sleeve), may be unpleasant for a lot of people, but it is extremely important since having more than a certain amount of weight makes for higher health risks that we are sure you’d like to avoid.
FLEXIBILITY AND BALANCE
Exercise obviously increases strength in your bones and muscles, but they also increase flexibility and balance that are much needed in later years in life, mainly because they are protected from injuries. On the other hand, you would think that the younger spectrum wouldn’t need to exercise but that’s not what we’re saying, creating the habit of working out from your younger years can lead to a healthy lifestyle that will carry to your later years.
As stated before, we know it’s very difficult to maintain a physically active lifestyle but worry not since we are not only mentioning the benefits we are also mentioning simple tips on how to maintain this demanding lifestyle.
EXERCISE WITH OTHERS
During the pandemic you can add those who live with you, like partners, roommates or your mini humans! If you live by yourself or none of the latter are interesting you could zoom call with a friend who’s up for the task. Exercising with others creates something to look forward to and sets a light competitive atmosphere that will push you simultaneously. This way you’ll keep yourself engaged, healthy and having fun.
SCHEDULE YOUR WORKOUTS
By scheduling your workouts 3-5 days a week (preferably 5 but you can start small) for an hour at whatever time you see fit will create a responsibility to attend to, we recommend for you to use calendars, planners or reminders in your phone. However, we are well aware that a good bunch of people have a hard time following planners or even using them, so you can set alarms in your phone to remind you about your workouts.
SET DAILY AND WEEKLY GOALS
Exercise is improved little by little, setting goals help you keep track of your improvement. Don’t make impossible goals, if you’re just starting you won’t get abs the next day. Make them achievable, specific and measurable, also be sure to set them over the lapse of specific time (like daily or weekly goals.).
Diet and Nutrition
The pandemic has enabled a lot of people to run to what some may call “binge-eating” and all of us are aware that’s not near a good option. Practicing self control due to stress is related to the stress of the pandemic, but you can easily relieve it with working out as previously mentioned. Eating a healthy diet is very important during COVID-19, there’s no miracle food that will cure this mysterious disease but a healthy diet will raise the performance of your immune system.
Here are some tips to maintain a healthy diet
EAT THE RAINBOW!
Eat all kinds of leafy, colorful vegetables and fruits
EAT A MIX OF EVERYTHING
Everyday eat whole grains (wheat, rice), legumes (beans and lentils) and of course your source of animal protein like a variety of meats, dairy products and eggs. If you don’t eat animal protein you can substitute it with your favorite protein substitute.
Snacks are completely okay, just be careful on what kinds of snacks you’re eating. We recommend raw veggies, fresh fruit or nuts.
CUT BACK ON THE SUGAR
We’re not saying to absolutely avoid sweets and sweet drinks (fizzy drinks or commercial juice), try to not consume them more than once a day or better yet once a week.
The top 1 tip we can give you is drinking enough water since its primordial for good health. We absolutely do not recommend tap water if you are not sure if it’s completely safe, but if you have been drinking it for your whole life then go ahead.
FATS AND OILS
We know what you’re thinking “They’re gonna tell me to stop eating oily foods” and as you are not completely wrong, you’re not completely correct either. You can substitute butters with natural oils and avoid industrially baked, processed or deep fried foods as much as you can, yet you are not completely banned from eating that Costco cookie once every so often.
LOWER SODIUM (SALT) INTAKE
In brief words, Try to maintain your salt consumption to 5 grams daily around a teaspoon. Remove the salt shaker from your table and opt for low sodium or low salt sauces and condiments.
In conclusion these are steps that you should take regardless if we live during a pandemic to live a fuller life, and all we look for is to help with a few words your health and overall well being. A lot of people have found a way to stay fit and make lifestyle changes due to this pandemic, we hope from the bottom of our hearts that you can join this group of people Either way if you don’t reach such a goal do not worry, you have a whole life to figure out how, never stop trying we believe you can reach your goals.