Most countries – if not most people – are staying at home thanks to the global COVID-19 novel coronavirus pandemic. Staying at home doesn’t mean letting yourself go, though. It’s essential that you still take steps to stay fit and healthy even during periods of lockdown and self-isolation. Here are 7 workout tips to stay healthy while stuck at home.
1. Get Plenty of Water
The easiest thing to stay healthy is to stay on top of how much water you drink. Be sure that you get plenty of hydration and keep your water glass topped up. There’s plenty of evidence to suggest that getting enough water can lead to losing weight, and water has all kinds of other benefits for the body too.
Experts recommend that you drink around 64 ounces (8 cups) of water per day. That doesn’t mean you have to drink lots of plain water, though. You could drink seltzer, sparkling water, black coffee, herbal tea, and sugar-free flavored water.
2. Get Moving
Just because you’re sat at home doesn’t mean you have to sit around all day. Living that kind of sedentary life is connected to all manner of health conditions. You can still move around and be active even while indoors. Have a little walk around the house every hour or so, and come up with creative little workouts for everyone. These kinds of walks even walk around the home, will elevate your mood and health.
Experts recommend getting at least 30 minutes of activity a day. Three 10-minute walks would account for that. Take the time to do some spring cleaning that you’ve been holding off. Cleaning is a surprisingly effective exercise.
3. Step Outside
You don’t have to spend literally every waking moment in the house. Getting plenty of vitamin D helps keep your immune system going and even plays a role in natural appetite. A great food source of vitamin D is milk, but the overall best source is good old-fashioned sunshine. Your body can absorb vitamin D even on cloudy days. Take a quick walk around the block or sit out in the garden.
Don’t forget to take precautions if you live in a sunny area. You should apply sunscreen as needed to keep skin healthy.
4. Use What You Can
Not everyone is lucky enough to be locked inside with weights and gym equipment right now. This equipment is sold online but, like most things, is disappearing fast. That’s why you want to use whatever you have to hand. You can work out without using any exercise equipment at all, so no equipment is no excuse.
Start out by doing some squats. Squat for 20 seconds and then rest for 10. This will get your heart rate up and get you ready for the next exercise. Do some push-ups to work the upper body after working your lower-body with squats, and you’ll work all the major muscles, all without any equipment. Throw in some lunges as well. Or just use the furniture as a kind of equipment for things like tricep-dips and decline push-ups.
5. Grow the Garden
Growing some vegetables at home gives you the chance to stay healthy, lose weight, and save money all at the same time. People who keep gardens are less stressed, more active, and eat more fresh vegetables.
Don’t have a lot of space in the garden? Not a problem. Grow some peppers, lettuce, or tomatoes in a container on your balcony or porch. There are also vegetable kits like easy-to-grow mushrooms sets that you can put on your kitchen countertop to grow. There’s never been a better time to start up a garden, so get to it!
6. Find Inner Calm
What’s happening around the world is stressful, to say the least. Most people are falling into the trap of turning to comfort foods. Instead, practice guided meditation, tai chi, and yoga to stay calm and relaxed at home without comfort food.
These relaxing activities help you focus on the positive and release toxins to stay healthy. Relaxation techniques reduce levels of the stress hormone cortisol. Cortisol is connected to blood sugar, blood pressure, and obesity.
7. Get Plenty of Sleep
Learning and working from home means a lot of people have thrown their regular schedules out of the window. Some people are sleeping in longer, while others have had trouble sleeping due to how stressful everything is.
No matter which camp you fall into, be sure that you do get enough sleep. Sleeping properly keeps the immune system running properly. Sleep has also been shown to help lose weight and ensure proper metabolic function. Another good Investment could be a cooling mattress pad, which are known to improve sleep.
Don’t worry if you don’t get it right away. Everyone is taking things and learning as they go. The key is to stay hydrated and try to eat a balanced diet. At the end of the day, staying healthy at home isn’t too different from staying healthy at any other time.