The coronavirus pandemic has disrupted the daily routines of billions of people globally. It has killed more than 69,309 people from all over the world, according to John Hopkins University. Many countries have imposed lockdowns to try and prevent the spread of Coronavirus. But, millions of people are struggling to maintain fitness in Nashville while in isolation at home. Here are 10 tips to keep fit as you cope with coronavirus.
Research shows that people who spend most of their sedentary while sitting or sleeping tend to gain weight. It is advisable to stand in intervals of 30 minutes. You can use a standing desk or stack a pile of books to work while standing. Engage in other activities such as playing board games and reading during your leisure time.
Since the coronavirus outbreak took place in December last year, most countries have banned public gatherings and events. Thus, music concert organizers have opted to stream them online. Music is an efficient stress reliever for many people. You can dance to various tunes at your home to maintain fitness.
Different genres require dancers to use varying energy levels. You can take part in high-intensity interval training online. Furthermore, dancing helps in improving mental health. Subscribe to renowned music streaming services like Apple Music and Amazon Music to learn new dance moves.
People who often engage in intense body workouts have a high respiratory rate and pulse rate. You can combine high-intensity interval training (HIIT) with bodyweight exercises. Unlike standard interval training, bodyweight exercises are short and require little space. People with other health conditions or who have a sedentary lifestyle don’t need special workout equipment to maintain fitness in Nashville.
Bodyweight training involves using your weight as resistance, it offers an intense workout that builds strength and improves your fitness. David Wiener, a trainer at Freeletics states that the training improves flexibility and balance as it engages different muscle groups. The workout includes burpees, planks, and squats. Some trainers are offering training courses online. It is wise to choose exercises that match your ability and goals. For example, the Jennis training app provides HIIT workouts which last for less than 30 minutes.
Yoga is a combination of mental, spiritual and physical disciplines that originated in India. It is among the six Astika schools of Hindu philosophy. Jainism, Buddhism, and Hinduism have different yoga goals and practices. The following are three yoga poses that can help you keep fit at home as you cope with coronavirus:
• Warrior Pose: It is also known as “stand your ground.” The pose helps you think critically. Conversations and social media are among the leading sources of panic. So, it is essential to get information from authoritative sources. Also, don’t change your opinion based on hearsays.
• Self-care Pose: Reminisce about things that you always enjoy doing like dancing, running, warm-ups and self-massage. Indulge yourself as you offer pleasure to your loved ones.
• Giving and receiving yoga poses: Keep in touch with other people when you are in physical isolation. It is important to give massages to your household during a crisis.
Most gymnasiums are closed due to the coronavirus outbreak. People who lack the right gym equipment can improvise cans and work out using them. For example, you can put several food cans in a bag and lift it. Besides, you can create interesting games to play with your children. They include crawling, skipping and jumping.
Climbing stairs is one of the best ways you can improve your cardiovascular health. Go up and down your stairs several times a week to increase your heart rate. Also, you can have a full-body workout of up to 45 minutes at home. Slight adjustments in your daily routine helps in improving cardiovascular health, according to Dr. I-Min Lee from Harvard Medical School. You can jog with high knees or do jump jacks.
Several nations have imposed total lockdowns in their territories. Citizens need to get permits from certain authorities to leave their houses for shopping. However, most of the countries affected by the coronavirus disease allow people to move to different places. But, they urge them to keep a social distance of up to 1.5 meters. Public health experts recommend going for short walks about three times a week. It helps in clearing the mind and keeping you active. It is important to spend two to three hours in physical activity each week.
If you are working from home, it is necessary to stretch thrice per week, according to the Mayo Clinic. Dr. Lee recommends trying different stretches at home to maintain flexibility. The prayer stretch and warrior pose stretch help in aligning your lower back. It is prudent to stretch for 60 seconds if you are experiencing muscle cramps and soreness. Bouncing as you stretch might cause serious injuries. Normally, you should feel the tension as you stretch and not pain.
Some people get anxious when they are isolated from their loved ones. It is difficult to breathe normally when you are in a panic attack. Doctors recommend lying down on your back and placing a hand on the abdominal region. Rise your abdomen as you breathe in and let it fall when you breathe out. Take 10 deep breaths while in that position. Such exercises help in maintaining a healthy respiratory rate and pulse rate.
Good nutrition is essential for growth and development. But, many people develop bad eating habits when they face a crisis. Nutritionists advise us to prepare homemade meals to regulate our calorie intake. You can seek advice from friends and family about different recipes or visit the Taste website. It is difficult for people in certain regions to get various ingredients now. You can prepare balanced meals using locally available foodstuffs.
Maintaining fitness in Nashville is a major challenge for millions of people who are in isolation or under lockdown due to the coronavirus pandemic. It is important to exercise frequently to improve your physical health. Bodyweight training, dancing, stretching, and yoga are some of the top fitness tips that are recommended during self-isolation.