As the United States and other countries take strict measures to contain the spread of COVID-19 (Omicron Variant), self-quarantine and the temporary lockdown of major establishments, including fitness facilities, are posing some unique challenges to people all over the country, including those in the fitness industry. Their mental and physical health is suffering when they are safe and sound at home, as a result of the stress they are experiencing.
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Furthermore, because of limited access to fresh foods, particularly during periods when the immune system may be called upon to respond, people are forced to make trade-offs between consuming a nutritious and diverse diet and eating less of it. Consumption of highly processed foods, which are often heavy in fat, sugar, and salt, may therefore grow as a result of this trend. Consequently, to assist individuals in remaining healthy and physically active while at home during the lockdown, here are some recommendations you should consider immediately:
1. Establish a routine emphasizing on healthy eating and exercise
Because of the uncertainty surrounding us, it is only natural to feel worried, sluggish, and stressed at times. A daily regimen that is tailored to the quarantine days can be beneficial in reducing some of the stress associated with the process. As a starting point, we can establish and adhere to a regular meal schedule of three meals each day, as well as prepare the meals in advance. The increased intake of nutrients will assist us in better controlling our sudden hunger pains while also meeting our daily nutrient requirements.
Putting ourselves under needless stress and sitting idle may lead to us overindulging in food out of boredom. As a result, designate a room in your home for your workouts and make use of the furniture to perform home workouts once a day. Many fitness professionals are active on social media, and they are always publishing their home training videos to their own accounts to keep their followers engaged. Take their advice and get started.
2. Eat immunity boosting foods
In order to combat this pandemic, the body must strengthen its natural defense system in order to retain optimal health, and it goes without saying that prevention is preferable to cure. Preventive methods are the most effective strategy to strengthen your immunity against COVID 19 because the medical community has not yet discovered a cure for the virus. There are a plethora of immunity-boosting superfoods available these days that can be incorporated into your daily routine. Curcumin, spirulina, amla, and other phytonutrients are examples. Despite the fact that turmeric as a spice contains just about 3 percent curcumin, turmeric supplements can be taken to ensure that one gets an adequate dose of curcumin.
3. Eat a balanced and varied diet
Despite the fact that there are no foods or substances that may instantly boost our immune system to avoid COVID-19, eating a well-balanced diet can help you stay healthy from the inside out. A well-balanced diet consists mostly of a variety of fruits and vegetables, whole grains, plant and animal proteins, and unsaturated fats in sufficient quantities. It has the potential to be the most effective method of ensuring that the body receives all of the vital nutrients it requires to sustain a proper immune function. Furthermore, because we are less active during the quarantine days, we should eat smaller portions of food and avoid meals that are rich in fat, sugar, or salt content. Also, keep alcohol consumption to a minimum.
4. Stay active at home – do household chores and cleaning
If you want to prevent feeling drowsy and demotivated when at home, gather your strength and take control of all of the household cleaning or chores now that your house assistance is no longer available. This will incorporate some form of physical activity into your everyday routine, which will be beneficial to both your body and your mind. If you are working from home, take frequent breaks by stretching and walking around the house, or climbing up and down the stairs if necessary. You can also engage in dance lessons with your children to keep them entertained while the school is closed.
5. Keep yourself hydrated
Maintaining proper hydration is critical for overall health. Each day, consume no less than 4 litres of liquid. You can, however, add slices of lemon, cucumber, mint, orange segments, or berries to the drink to give it an even more refreshing boost. Sugar-free beverages such as lemon iced tea, fresh lime soda, fruit juices, coconut water, and other such healthier beverage options can also be consumed to keep the body hydrated, which is especially important during this heat.
6. Get enough sleep
A lack of adequate sleep can have a severe influence on your health on both a physical and psychological level. Moreover, it has a negative impact on the immune system, rendering the body incapable of fighting infections. Given that you are not in a hurry to travel anywhere during the lockdown days, make an effort to get at least 7-8 hours of good quality sleep every night. Our sleep quality may be negatively affected by the stress produced by the COVID-19 outbreak. For the weeknights, make an effort to enhance your sleeping patterns by setting up a sleep routine for yourself. Before going to bed, avoid caffeinated beverages, alcoholic beverages, smoking, and electronic devices. Preserving the tranquility, darkness, and comfortable temperature of the bedroom. Alternatively, you could attempt relaxing techniques such as meditation.
7. Sanitize packaged items delivered at home
Even when you live in self-isolation, items from the outside world might find their way into your home. Despite the fact that cardboard parcels represent a modest risk of transmitting the virus, the agreement is to avoid contact with the delivery personnel. Make sure, however, that you fully wash and sterilize your hands after each time you come into touch with them. This can assist you in reducing the risk and alleviating your concerns.
8. Practice good hygiene and especially safe food hygiene
Simple hygiene precautions can go a long way toward protecting the health of you and your loved ones. Even when the lockdown is in effect, you may be stepping outside to get groceries and other necessities, or you may be having them delivered to your home. When you come into contact with an object from the outside, avoid touching your face, eyes, nose, or mouth. Hands should be well cleaned with soap and water. If you are receiving cooked food, place the meal on a clean dish and throw away the packaging as soon as it arrives. Before you eat, make sure you fully wash your hands.
9. Wash hands frequently
When you’re outside, keep a distance of at least 3 feet between you and other people since it’s the best line of defense. Keep your hands away from your face for the entire time you are out running errands outside. As soon as you get back home, wash your hands thoroughly for at least 20-30 seconds in either warm or cold water. So long as you use soap and follow the instructions precisely, they are both as effective at killing viruses.
10. Restrict your screen time
With limited outdoor movement, many of us may be reliant on smartphones, smart screens, or television screens for amusement in the form of watching an endless number of web series, movies, and various types of content on social media platforms, as well as reading books or magazines. Spending an excessive amount of time in front of screens, while providing a momentary respite from the stress, can result in a lack of physical activity and a rise in anxiety levels, both of which can negatively impact one’s mental well-being. Therefore, restrict your screen time and only read information and updates from sources that are reputable, trustworthy, and authorized by the government.