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Be fit during COVID-19:Home workout

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Home workout during covid-19

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Home workout is basically doing workout or exercise at home with minimal or no equipment. You can do Home workout with the help of regular household products like bucket, water bottle, belt, bedsheets etc., all you require is a yoga mat or mat on which you can perform your exercise.

 You can use buckets and bottle as weights, use belt or bedsheet for stretching, you can do body weight exercise etc. Most importantly you need will power and dedication for exercise and avoid excuses. Exercising has been around for a long time; yoga in India, tai chi in China. In those pre-transport days, people had more exercise built organically into their day. Gyms were rare; those that existed were almost exclusively frequented by men.

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Corona virus vs fitness: who will win?

During covid-19 lockdown, Social distancing, and the closure of many gyms have made it harder to exercise. But there are few tips can help keep you active and healthy during this difficult time. The importance of staying active during COVID-19 are as follow:

Exercise can help ease depression, stress, and anxiety, and high blood pressure and diabetes. By finding new ways to get moving and stay motivated, you can take charge of your mood and well-being and regain a sense of control during this time of Corona.

Even a small amount of activity can make a huge difference to how well you think and feel. In fact, exercise is one of the most powerful tools we have for staying physically and mentally healthy.

With the challenges of working from home and limited access to fitness facilities, you may be finding it hard to stick to a workout routine. If you were used to attending a fitness class with a motivating instructor, you might be disappointed in the intensity of workouts on your own. But you have to keep yourself charged and motivated, if you want to beat corona. 

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Your immune system can beat COVID-19!

If your immune system is good then you are less vulnerable to covid-19. You can improve your immune system by eating nutritious food and by workout. Physical activity releases endorphins, chemicals in your brain that revitalize your mind and body, and it can help to improve all aspects of your health. In addition to boosting your mood and improving sleep, exercise can also strengthen your immune system, something that is particularly important at this time, especially for older adults and kids who are more vulnerable to COVID-19. You should avoid junk food, smoking and drinking to improve your immune system. Immune system will not improve overnight it will take some time. Start your journey with one step towards your destination.

Do not just think, make an exercise plan that’ll keep you motivated.

Keep moving

For many of us, spending more time at home means sitting more—watching TV, working at the computer, being on Zoom meetings. But you can still find ways to incorporate more movement into your day. Try to think of physical activity as a lifestyle choice rather than as a designated event. Getting up every 30 minutes for a quick bout of activity can add up over the day.

  • Intersperse household chores into your sitting time: vacuum a room, scrub a sink, do some yard work, or wipe down your appliances.
  • Move around while you are on a call, stand for an online meeting, do squats or lunges while you’re waiting for a meeting to start, or jumping jacks in front of the TV during the credits or commercial breaks.
  • Try short bursts of movement like countertop push-ups while you are waiting for the kettle to boil or toast to pop up.

Prioritize your workouts. People who put their fitness activities on the same calendar as their regular appointments tend to stick to their plan. You wouldn’t cancel your appointment with your dentist because you were busy with work or just didn’t feel like it at that moment. Rather, you’d fulfil your obligation and then return to work afterwards.

Workout at the time that’s right for you. Many people who maintain a long-term exercise program workout in the mornings. Completing your fitness routine in the morning can energize you and set a positive tone for the rest of the day. Others find it helpful to take a break from work and get moving in the afternoon when their energy is flagging. A burst of activity can stimulate the brain and help you push through the rest of the tasks on your to-do list.

Be specific in your goals—and track your workouts. Rather than aim to “get in better shape,” set a concrete goal such as “walk 30 minutes in the morning on Monday/Wednesday/Friday/Saturday.” Try one of the many fitness trackers or smartphone apps available to keep a record of your progress—or simply use a calendar to note the length of your workout, distance, and effort level. Tracking your progress can help keep you accountable, provide a sense of accomplishment, and encourage you to keep going.

There are many home workout or exercise that you can do like dancing, yoga, body weight exercise, HIIT, meditation, stretching, with the help of yoga mat you can perform many floor exercises. Some of the example of home exercise are as follows:

Bent Over Row, Side Bridge , Standing Lunges, Push-ups, wide grip push-up, close grip push-up, Step ups, Sit Ups, Bucket/bricks Squats etc.

You can perform 10-15 repetition, or as per your strength, of above exercises, workout for 20-30 minutes.

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