The World Health Organization (WHO) in 2020 launched the #HealthyAtHome and #BeActive campaigns to prod people to be physically active and stay at home to avoid further COVID-19 transmissions. Countries around the world welcomed such campaigns to lower the incidence of COVID-19 transmissions and avoid deaths among victims who are immunocompromised.
The organization suggested simple exercises that people doing home self-quarantine can easily follow. If you’re among the millions who are preferring to be safe than sorry by following orders to stay at home and limit outside exposure, there are easy ways on how you can work out your muscles and make your adrenaline rush.
Here are the best ways to stay healthy during this pandemic:
Do 15- or 30-minute jog or runs daily.
If you happen to have a large backyard or you have several flights of stairs in your home, you can do quick jogs every day. If you live in a neighborhood close to a jogging path that you think is safe enough for you to run around, then you can consider running there for 15 to 30 minutes. If you don’t want to sweat out that much, then a few minutes’ worth of brisk walking will be enough.
These simple daily exercises are great for your muscles and heart, and they don’t require much in terms of equipment. You can invest in great running shoes with excellent feet support, plus quick-drying running leggings and shirts to remain comfortable and dry even as you sweat.
Do weight or resistance training.
Another excellent way to get your muscles and heart properly worked out is to do weight or resistance training inside your home or out in your yard. You can order a resistance band and some dumbbells online, or you can fashion your own weights using household materials. There are many YouTube videos that you can watch to guide you in your daily weight or resistance training so you can have your cardio exercises without stepping out of your front door.
Consider bodyweight exercises.
Who says you always need gym equipment to exercise? With bodyweight workouts, you only need to get your daily physical exercise to help you stay in great shape during the pandemic.
Among other bodyweight exercises, you should try lunges, pushups, squats, burpees, and yoga. Many exercise videos specifically focus on these movements so that you can follow the movements of the instructor.
Eat healthy food.
A big part of maintaining great health in any situation is a person’s food intake. As such, you should only eat healthy food if you want to have a body that can resist illnesses that target weak immune systems.
For adults, a healthy diet consists of vegetables, fruits, nuts, whole grains, legumes, unsaturated fats, and potassium-rich food. If you have the financial means, you should consider getting a custom meal plan from a registered nutritionist-dietitian. While following the WHO-recommended diet is good in itself, having a meal plan tailored to your specific nutrition and dietary needs is better.
Dance the day (or night) away.
Dancing is an excellent exercise to shake your stagnant muscles and wake up your sleepy blood to get to work. You can try Zumba exercises or play your favorite dance music and move your body even without the right steps. The idea is not to get the dance steps right but to keep your body moving to improve blood circulation and work out your muscles. A 30-minute dance routine every day is more than enough to get your adrenaline going.
Swim or hike, if possible.
If you have a pool in your home, then taking a dip and doing a few laps each day won’t be a problem. If you live near a water body such as a lake or a river, consider taking a dip now and then. You should also consider taking a quick hike once a week or at least once a month if there is a safe hiking spot near you. Hiking is a way of communing with nature aside from getting the body all worked up and active.
These two physical activities are proven to be not only good for one’s physical health but also excellent for mental health as well, so you should really include them in your regimen if possible.
Staying in perfect health during COVID-19 may be hard but not impossible. Just follow these tips, and you can safely enjoy physical activities and achieve a healthy body amid the pandemic. Staying fit doesn’t have to expose you to risks of virus transmission.