A topic that excites many people who are in quarantine or in self-isolation is how to maintain their physical shape, not lose activity completely to zero and eat in such a way as not to cause special harm to health.
We have written instructions that will help you stay active and maintain a good mood.
Decide on a strategy
The choice of home workouts is now almost endless – you can use the channels of trainers on YouTube, broadcasts from gyms or applications for your phone or tablet, such as Nike Training Club and Adidas Training, which offer high-intensity classes with alternating strength and cardio exercises .
The advantages of applications are that they help track your progress and make personalized programs.
But YouTube is the easiest way to display on the big screen – it can be more convenient for those who have tired eyes, and those who want to train not alone.
Prepare a place and form for training
Do not train in pajamas and slippers – it is traumatic and does not contribute to a sense of effectiveness.
As in the gym or on the street, you need shorts or leggings, a sports sconce, a T-shirt and sneakers. Prepare a clean towel to wipe sweat and fit under the knees during push-ups.
Vacuum the room. You can do it on a carpet, a special rug or a thick towel – but this does not apply to explosive movements or jumps in which the rug can slide on the floor.
The goal of quarantine is to smooth the curve of the spread of viral infection in order to reduce the burden on clinics and doctors.
Seeking medical help if you do not have severe symptoms is undesirable – and it would be especially annoying to get an injury right now.
Follow the technique of exercises, simplify too complex and focus on your own training and level of preparation.
Do not forget about warming up and stretching, listen to your feelings and stop in time.
Don’t do it all at once
Lack of activity can be very troubling, but don’t be too zealous – it increases the risk of injury and the likelihood that training can be boring.
If you use the applications that make up personal training programs, some days will be designated as recovery or rest days.
So that activity does not drop to zero, these days you can do stretching or dancing – but it is better to give rest to large muscle groups after squats, push-ups and twists.
Do not scold yourself if you fail to comply with the plan
In a period when there is little good news, difficulties appear as if from nowhere – every day you have to answer new questions for yourself about whether to go to the store and meet with parents.
At the same time, there is a growing stream of offers to take free courses, learn how to cook, or in another fifty ways to teach a child something new.
Feeling guilty that you do not have time to do everything planned is very easy to arise against such a background.
We suggest minimizing everything optional – do the work you can and determine for yourself a sufficient amount of training, for example thirty minutes a day.
Strive for variety in food
When you are at home all the time, it is difficult to find a balance: cooking is often boring and tiring, and if you cook rarely, but in large portions, you have to eat the same thing for a long time.
As an option, prepare several basics like chopped vegetables and prepared buckwheat, rice or pasta, which can be eaten separately for a couple of days, mixing and adding various additional ingredients and spices.
The diet should include vegetables and fruits, cereals, and sources of protein (e.g. beans, eggs, fish, or chicken).
Try to cook something new
If you have time to cook, try to do something new – bake a pie or cook stew with more ingredients than before.
Recipe collections or videos from the Tasty website, for example, can help.
Do not jam emotions
A large amount of disturbing news, the inability to take a walk and be distracted, or simply boredom can lead to overeating.
Try to distract yourself from negative emotions in other ways: move around, do breathing exercises, or hug those around you.
And if your hands are drawn to chips or cookies during the evening watching the series, try at least replacing fast food with berries, nuts or chopsticks made from carrots and sweet peppers (especially if you couldn’t eat the recommended amount of vegetables and fruits at breakfast, lunch and dinner).
Chat with loved ones
During this period, it is difficult for everyone, and everyone experiences the situation differently.
The transition to remote work does not mean that eat is needed now at the computer. Dinner at a common table with a partner without laptops and phones will provide an opportunity to discuss what exactly worries each of you.
And this is also a moment to dream about the plans that you will implement when the crisis period finally ends.
And again – don’t scold yourself
Without the usual level of activity during the quarantine, many of us will gain weight – perhaps we should accept this fact and certainly not blame ourselves for the insufficient amount of exercise or not too healthy nutrition.
The main task now is to curb the spread of infection.
The second and personal one for everyone is to do work, maintain their mental and physical health and live in peace with others, taking into account all the restrictions associated with quarantine.
And the better we all observe it, the sooner we can return to the usual walks, jogs or dinners in the cafe.
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