How to maintain fitness under the COVID-19 pandemic?

COVID 19 and Fitness

For many people, staying at home usually entails a lot of sitting. Whether it’s watching TV, attending Zoom meetings, or working on the computer. The importance here is to think of physical activity as a priority rather than a chore. With that said, finding a way to adapt to these new circumstances is essential to maintain your health. So here’s how to maintain fitness under the COVID-19 pandemic.

Home Gym is the best alternative to remain fit in isolation

With most of our daily activities restricted due to the pandemic, finding the motivation to exercise can be a challenge. Balancing work responsibilities and personal obligations in these uncertain times is proving to be extremely difficult. And with limited access to gyms and fitness facilities, you may be having a hard time sticking to a workout regimen.

The best way to create a workout space in home with some basic home gym essential equipment for Well-Being During COVID-19 Pandemic. This is not only convenient but also may inspire you to stick to a fitness regimen. Moreover, this will allow you to build more movement into your day. So, setting up your personal gym right at home is the best alternative to stay fit given the current situation.

Physical fitness helps improve your immunity

It’s no surprise that medical and healthcare professionals advise people to invest in their physical fitness. There are countless studies on the mental and physical benefits of exercise. From easing depression and anxiety to managing chronic conditions like diabetes and heart disease.

Although being fit won’t prevent you from getting the virus, it can improve many aspects of your health. When you’re working out, your brain releases happy-feel chemicals like endorphins. This not only boosts your mood but also improves the quality of your sleep.

In addition to that, fitness can also strengthen your immune system. This is more important than ever at this time due to COVID-19. Quarantine and social distancing can cause a lot of stress. So exercise and relaxation techniques can be a valuable tool to protect your health and calm your nerves.

The WHO recommends getting 150 minutes of semi intense or 75 minutes of intense physical activity per week. This is optimal for bone and muscle strength as well as weight management and immune function.

What makes a home gym perfect?

Having your own gym at home comes with many benefits. You don’t have to worry about travel time and there’s no need to waste time packing. Moreover, you get to listen to the music you like in a pressure-free zone. Gyms can be intimidating, especially for beginners, or people who don’t crowd. So when thinking about equipment, there are a few things to consider. This includes the space you have, the budget you’re working with, and the exercises you like doing. You should also consider who will be using the home gym besides yourself. With these in mind, here’s what makes a perfect gym.

  • Exercise mat

If you’re looking to get in shape right at home, you will definitely need a mat. An exercise or yoga mat will provide that extra cushioning for when you’re doing floor exercises. The gym essential for push-ups and ab workouts during endemic.

  • Resistance band

Resistance bands are great since they’re small, easy to store, and they don’t cost a lot. They also add variety to your exercises and will help you take your glute workouts to the next level. In addition to that, they come in many resistance levels, from very light to very heavy. So you always have a challenge to up the difficulty of your exercises.

  • Weights

A set of dumbbells or a kettlebell open up a world of possibilities when it comes to home workouts. You can get adjustable dumbbells to engage your biceps or triceps extensions. These are great to use on their own or to ramp up resistance during other exercises (like lunges). Kettlebells, on the other hand, are great for toning, enhancing cardio, and building endurance.

  • Jump rope

A jump rope is great for a quick sweat. Especially on days where you may not be able to get a full workout. You can use it to supplement your exercise routine and get your heart rate up. Plus, it engages your core, shoulders, arms, and legs.

  • Gym mirror

When building your home gym, getting a gymfitness mirror is a must. This will not only brighten the space but it will also motivate you to exercise. In addition to that, you get to see your movements as you work out. This is very important for maintaining good posture. With a gym mirror, you get instant feedback on how you’re exercising. So if something needs correcting, you get to do it right away. Moreover, this will help you prevent any injuries all while tracking your progress. 

Main exercises you should do when in isolation

To stay active and healthy while at home, there are a variety of exercises you can do when in isolation. Here’s a list of the main ones to focus on to build your own regimen.

  • Push-ups.
  • Squat jacks.
  • Dynamic high-knees.
  • One arm planks.
  • Knee to the elbow.
  • Back extensions.
  • Side knee lifts.
  • Chair dips.

You can do a variation of these in 5 reps or more. Allow 30 to 60 seconds of rest time in between to get your daily exercise.

#Pro tip: Use your gym mirror to track your movements as you exercise for optimal performance.

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About the Author: Kabbyik

Kabbyik Mitra, a voracious reader and health writer. He is a health & lifestyle journalist. Kabbyik is a yoga enthusiast practicing yoga for last 7-year. He is a certified yoga therapist, a science writer, communicator and journalist. He has been practicing yoga and training people to live a healthy and happy life. Get in touch with him via email: for any yoga related queries.

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