Whether you like it or not, COVID-19 is here, and it looks like this pandemic will be around longer than expected. Everyone was sceptical when China announced the first case in the fall of 2019. When governments started enforcing lockdown, most people thought it’s only a one-month thing, and then everyone gets back to their regular routines. But that was not to be; instead, further restriction of movement and prolonged lockdown followed.
It meant no more normal routines. People started working from home, and basically, almost everyone is at home apart from the few who authorities deemed essential service providers. This living arrangement means you have to adapt to new lifestyle health experts call sedentary.
A sedentary lifestyle is a significant reason for weight gain. And as you know, weight gain comes with health issues like heart disorders and diabetes. It’s basically another looming health crisis. But fortunately, you can fight this one by following a few diet and workout tips, as explained below.
Diet: Prepare Meal Plans and Drink More Water
Since you are home and probably working from there, your daily routine is no more. And that includes your eating habits. This may lead to either snacking unhealthy food throughout the day or binge eating because of boredness and stress. To avoid this, you need to prepare a meal plan to help regain your previous eating habits. This means your meal plan will look like it was before lockdown. Have breakfast at your usual time, likewise for lunch and afternoon snacks. This will help eliminate mid-day cravings.
Also, having your meals on time and regularly can never be over-emphasized. The body’s metabolism performs best when food is ingested at regular intervals, which is predictable. Again, avoid eating your dinner late and sleeping immediately after that.
Water is essential. Do you remember that saying, “water is life?” you need to stay hydrated at all times. Plus, it keeps you feeling good and satisfied. Aim for at least three litres a day. For example, you start by taking a glass of water first thing in the morning, fill three bottles of water, and put them in your workstation if you are working from home. So as you go on with your daily work, you will take water now and then. Target to finish all three before seven in the evening. Equally, you will starve the urge for snacking.
Lockdown is Not an Excuse Not to Exercise
You are the one under lockdown, not exercising. So don’t laze around in the name of lockdown.
By you now, you know the physical and medical benefits of exercise. However, most of you think it about toning or building muscles, which is true, but there are other less-known benefits. They are more relevant during this pandemic period.
First, exercising enhances your immunity, which is important in case you get infected with the virus. Second, exercising elevators your mood and gives anti-anxiety effects. After which, your body releases a chemical called endorphins that reduce anxiety and depression, leaving you feeling happy.
There are several homebound exercises you can adopt that are suitable in restricted areas. This include:
- Static running and high knees
- Jumping rope and skipping
- Crunches pilates
- Squat jumps
Needless to say, all your exercise routines must involve stretching, muscle building, and cardiorespiratory exercise. It’s good you stick to a specific time though not necessary, plus exercise should last between 45mins to one hour. And to avoid monotony and boredom, it is better to schedule different activities for each day. If you would like an exercise schedule, check Google for some.
Don’t let lockdown take away your freedom to move and add more misery to your life in the form of weight gain. In fact, take this opportunity head-on and strive to improve your fitness levels as you lose those kilos