5 WAYS TO IMPROVE PHYSICAL FITNESS AT HOME DURING CORONAVIRUS LOCKDOWN

5 WAYS TO IMPROVE PHYSICAL FITNESS AT HOME DURING CORONAVIRUS LOCKDOWN

Physical fitness is very important as it helps the body stay healthy. Busy schedules can make it difficult to incorporate the gym in your routine. Here are 5 alternative ways to improve fitness levels.

 KEY HIGHLIGHTS

# Exercise is a very important part of physical.

# Here you can improve physical fitness by incorporating exercise in your routine, if you do not find the time to hit the gym.

Loosing weight is important, not just to look your best, but to ward off the risk of many chronic diseases like type 2 diabetes and cancer. When we exercise to lose weight, we are likely to experience the “Runner's high”, and when we have achieved our weight loss goals, we might miss it. 

Working on your fitness can be quite addictive, but it may not always be possible with the busy schedule you have. Hitting the gym every day may also not be possible. What do you do when you want to improve or maintain your fitness levels, but do not have the time to hit the gym? Here are 5 ways to make it happen.

1).Make your own run:- When you need to buy daily groceries, or go to the market to buy something for your house, make sure you do it yourself and do not rely on home deliveries. You can provide your body with a good cardio workout by running or brisk walking to the market. If the market is very near, take the longer route. 

2). Exercise at your workplace:- Working out or exercising in your workplace or females in kitchen is one of the best ways to save time, and squeeze in a little physical fitness in your busy schedule. You can perform quick exercises like squats, calf raises, etc when you are waiting for your food to cook.

3) Always take stairs & avoid lift:- You will be surprised to know the difference taking the stairs can make to your fitness levels. Climbing a stair can burn up to 0.75 calories while climbing down burns about 0.25 calories. Apart from that, climbing the stairs can temporarily increase your heart rate, and strengthen the heart. If you do it regularly, you will notice that you do not get breathless climbing the stairs, as you did initially. 

4). Use green food & Avoid junk:- Fitness is about exercise, but your diet also plays a very significant role. Even if you are not on a strict diet, avoid junk, oily, and processed food. It will help you avoid weight gain and maintain your fitness levels. 

5). Walk walk walk:-  when you are at work, try to take a break every few hours to take a walk. Not only will this help reduce the strain on your eyes, but it will also help you maintain your fitness levels. Track your steps. According to a study, 10,000 steps can help you maintain your weight, and improve fitness levels. Try to take at least 10,000 steps in a day.

6). Choose your workout — Cardio, strength training or a mixture of both.C

7).Choose 10 different exercises — For cardio, focus on exercises with different levels of intensity. For example, you might alternate a high-intensity exercise (such as jumping jacks or burpees) with an easier move (such as marching in place). For strength training, choose pushes, pulls, front-of-leg, back-of-leg, and core movements, such as squats, lunges, pushups, and dips. Exercise ideas: Step by Step Cardio Exercises, Step by Step Bodyweight Exercises.

8).Choose the length of each exercise — Beginners might start with 10-30 seconds or 8-16 reps, while intermediate or advanced exercisers might go for 60-90 seconds or 20 or more reps

9). Get Ready — Set up a timer or use a stopwatch, turn on some music or your favorite TV show and start with a warm-up.

10).  Sample Cardio Workout (No Equipment Reqd)
1 min: March in place — Lift the knees high and swing the arms
1 min: Jog in place, pushing the arms overhead
1 min: High knees
1 min: Slow, controlled Plyo-jacks
1 min: Regular jumping jacks
1 min: March in place
1 min: Skaters
1 min: Mountain climbers
1 min: High knees
1 min: March in place.

11)Sample Strength Circuit Training (No equipment Reqd)
1 min: March in place to warm up
Squats — 20 reps
Reverse lunges — 12 reps on each
legPushups (on the knees or toes) — 10-12 reps
Dips— 10-12 reps
Walking lunge arms overhead — 10-12 reps
Lateral leg lifts
Glute bridge
Back extensions

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 Enjoy Exercise at home, and Stay Fit

DO THE FIVE

Help stop coronavirus

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HANDSWash them often

2

ELBOWCough into it

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FACEDon't touch it

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SPACEKeep safe distance

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HOMEStay if you can