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Many of our previous routines before the COVID-19 pandemic abruptly changed, and exercise is one of these activities. Staying active during these times is challenging. It can be a struggle to find the right motivation to move around as gyms and other fitness facilities are in limited operation, thereby posing a problem with sticking to a workout plan.
Working out at home can feel daunting, and it may feel like a chore instead of enjoying it. With the virus going around, exercise may be the least of your concerns right now. Even so, regular exercise is still vital to keeping a healthy immune system and overall bodily functions.
BENEFITS OF REGULAR EXERCISE
- Increases metabolic rate
- Builds stronger bones and muscles
- Strengthens your immune system
- Relieves stress
- Produces antioxidants for healthier skin
- Boosts energy levels
- Improves overall mood
Fortunately, with creativity and effective time management, you can get out of the sedentary lifestyle during these times. We recommend at least 30 minutes of exercise every day or five times a week. You can either set a specific time for exercise or keep active during your daily routines.
HOW TO PLAN YOUR EXERCISE ROUTINE
Set a goal
Be specific with what you want to achieve. When setting goals, consider your capabilities and fitness level so you can put together a feasible plan. Here are some tips to help you plan a workout routine.
To make sure your goals are feasible, they should be:
Plan the timing and duration
Planning how many sessions you will do in a week and how long each one will be is crucial. Most fitness experts recommend exercising four to five days a week, varying your workouts’ length and structure with a mix of different activity types. Our recommendation is 150 minutes of exercise per week, split into 5-7 days of training.
Vary your workout activities
There are two types of activities to consider – aerobic and anaerobic. These exercises target different facets of fitness, so it’s ideal to have a workout that incorporates both.
This type of exercise stimulates your heart rate to increase sustainably for a whole exercise session. Here are some examples:
- Low-impact swimming
- Low-impact biking
While aerobic exercises focus on raising your heart rate, anaerobic activities involve sudden bursts of energy. This kind of activity uses up fuel stores in your body, such as fat and glucose. Have a look at some of these anaerobic exercises.
- Lifting weights
- Calisthenics (pushups, planks, pullups)
- High-intensity interval training (HIIT)
TIPS ON HOW TO STAY SAFE WHILE WORKING OUT
- Warm-up and cool down appropriately.
- Pay attention to your body, especially for injuries and pains.
- Research on how to do the proper form for exercises.
- Drink plenty of water to avoid dehydration.
- Give your body some rest if you feel tired.
WHAT IF I DON’T HAVE TIME FOR EXERCISE?
There are several ways to stay active outside the gym and workout sessions. Get creative with your daily routines and try these out:
- Unwind with social media apps like TikTok and dance your heart out.
- If you have a yard or garden, work on getting your blood flowing, and relieve your stress.
- Pace around while taking phone calls.
- Squat or do a wall-sit while reading a book.
- Play with your dog or kids.
- Take a break once in a while and move around the house.
The way you see things will help you maintain your wellness during the pandemic. Keep a positive mind, but it is still healthy to feel weary and tired sometimes. It may be frustrating that you go to the gym or take your fitness class, but you can shift your perspective and look at this as a time to explore new activities. Care Touch is with you amid these trying times.