Covid-19 has been declared a pandemic by the WHO. Even while one is not afflicted by the virus, the effects over public health are still prominent.
Keeping the current global situation in mind, one can assume that the effects of coronavirus are wider than what they seem to be.
How does coronavirus affect us?
Coronavirus affects our physical and psychological health alike. It enhances stress levels in everyday life. A reduction in physical activity and social interactions are direct outcomes. This withholds the potential to supersede the direct harms that we associate with Covid-19. The impact over our well being makes us more vulnerable to the novel coronavirus.
How to get a break from coronavirus news?
Overall, this is the right time to get oneself a sort of a break from the coronavirus news and involve ourselves with meditation. A couple of deep breaths make a reasonable start if you are not into meditation as such. Some of the everyday habits that deliver value to our being include washing hands with soap frequently, sneezing into a tissue and disposing it into a dustbin with a lid instantly, avoiding touching our faces and avoiding crowds.
These may not really be new practices at all. They are measures that help us prevent viral infections. It’s just that we should nowadays be paying some additional heed to these measures, because of the pandemic outbreak.
There are cases wherein lockdowns imposed by national governments do not allow gyms to operate. In case the gyms in your vicinity are permitted to operate, you can still give a consideration over going to the gym, or not going.
Social distancing is one of the important ways of preventing coronavirus. At a gym, this will be difficult to maintain. Similarly, at a gym, one is likely to come in contact with surfaces that have been touched by others before. Even while it is possible for a gym to be well sterilized, the risk levels are unlikely to be the same as your home offers.
It’s important to get adequate exercise
But getting a requisite bit of exercise is also important to ensure that one’s immunity levels stay high. In such circumstances, exercising at home, away from the gym is a fine idea to consider. Regular exercise is one of the finest ways to manage the stress levels, while it keeps fitness levels high as well.
One has a range of workouts to choose amongst, which one can do at home. Just as an instance, walking can be a great deal of help for seniors or anyone with chronic conditions. One should try and meet the goal of 30 minutes of moderate physical activity for most days in a week.
Exercise at home: the best option to chose now
In the times of the coronavirus pandemic, figuring out workouts that one can do from home has become a reasonably important matter for consideration. This is given the average American’s fascination with the gym. In 2018, the Americans made 6 billion visits to the gym or other fitness studios.
Nowadays with several people avoiding the gym, we should take a look into the workouts that make a feasible alternative for doing at home. A few of the top choices for consideration at such times are yoga, meditation, walking, taking the stairs instead of the lift, jogging, and so on. Similarly, one should try and make sure that one gets seven hours or more of sleep and consumes a nutritious diet.
In case one works from home, one wouldn’t be commuting. This extra time can be used for workouts. This allows one to make the best of one’s schedule. This comes with an important advantage. It not just keeps the spirits high but ensures that your health shows no degradation. The steps that we take to keep ourselves healthy in these times are sound precautions against contracting coronavirus.
Let us now take a lookout at the best workouts one can do from home in the times of coronavirus: Workouts: Do 20 reps of each.
Split squats are similar to squats, but you place one leg in front of the other.
If push-ups are difficult to do otherwise, try doing those on your knees.
Use a chair to do the dips. Stand ahead of a necessarily stable chair, facing away from it, and hold it by the edge of its seat. Now bend yourself down and pull yourself back up again, such that the weight comes on your arms. Your legs should be apart and half a meter away from the chair when you do the dips.
Plank is a fine exercise for arms, legs, and belly. Rest your forearms on the ground and the toes on the other side. Lift your hips to the level of your head, and stay for 20-30 seconds.
Lie down on an exercise mat. Your lower back should be pressed into the floor, while the head and shoulders should be higher.
Now lightly bring your hands to the side of your head. Stretch one leg straight slightly above the ground and lift the other knee close to your chest.
Now twist your core in a way that opposite elbow comes close to the raised knee. Let the elbows stay in the same relative position to the head throughout. Repeat the workout with alternative legs Straight leg sit-ups
Lie down straight on an exercise mat, with the legs straight as well. Now strain your lower back to rise to a seated position. It is best to arms perpendicular to the body while you raise your upper body.
Get into the plank position wherein your weight is distributed evenly between your hands (not forearms) and toes. Keep your hands shoulder-width apart and back flat. Pull your right knee into your chest for the maximum possible distance while keeping the back and the left leg straight. Now alternate the exercise for both legs.
For cooling down, do some basic stretching exercises such as ‘child’s pose’. Place your knees on the ground such that your hips touch your heels. Now while bringing your belly to your heels, stretch your arms forward. Hold the position for 20-30 seconds or more.