During this unprecedented world event, we at Zupapa know that it won't be easy in the coming months, especially when it comes to leading a healthy lifestyle. A strong body is one the most important weapons we can prepare for this invisible war. Although it’s not easy to maintain a fitness routine because many states mandating closures of public facilities, including gyms, we can still do something. Here we round up some workouts that can be done at home.
- Start in a standing position.
- Take a big step forward with your right leg.
- Lower your body until your right knee is at a 90-degree angle.
- Push yourself upwards with your right foot.
- Repeat the above steps with your left leg.
Tip: To add some extra strength training to this type of lunge, you can hold a regular/medicine ball in your hands directly in front of you.
- Assume a face-down prone position on the floor.
- Raise yourself using your arms.
- Repeat lowering and raising at a steady pace.
Tip: There are three types of basic push up variations that use different muscles: regular, diamond and wide-arm.
- Start by lying on your back with your knees bent.
- Put your fingertips on the back of your ears.
- Lift your torso up as close to your thighs as possible.
- Lower your torso down to the floor so you’re back in the starting position.
Tip: You can pair sit-ups with other abdominal exercises (crunches, flutter kicks, leg raises) for a better workout.
- Start by standing straight, keep your feet shoulder-width apart.
- Keep your core tight and chest upright, bend your knees until your thighs are parallel to the ground.
- Pause for one second, then extend your legs and return to the starting position.
Tip: You can do squats with an exercise ball, a chair, even a wall.
Yoga and other online fitness classes
You can search for yoga videos on YouTube. You can also utilize free/paid apps that offer flexible live-streamed or rerecorded programs for people at every fitness level.
Notice: Neither under-exercised nor overworked is a wise choice.
Keep a Good Mood
Taking care of mental health is as important as building a strong body. Below are some stress-reducing strategies for your information:
- Make a schedule and stick it out. For example, if you are working from home, you can copy the timetable of the working day.
- Giving yourself breaks from the news and social media. Stay informed doesn’t mean collecting every piece of scattered news. Pay attention to those regarding your life.
- Try to eat healthy, well-balanced meals, get plenty of sleep, and avoid alcohol and drugs.
- Connect with others emotionally. Talk with people you trust about your concerns and how you are feeling. Engaging in video chat with friends and family.
- Practicing meditation.
- Learn something new.
We are together although we are social distancing. Be optimistic and spare no effort to live a regular life. We all will be safe and embrace a bright and smooth future someday.
Zupapa Social Care Team