With the coronavirus outbreak, gyms are closed around the globe. You can no longer run in the park or go hiking. You can’t even ride a bike or go for a walk. It seems like a nightmare in the making, especially for those of us who love to work up a sweat.
They say that every cloud has a silver lining, so we must not let quarantine break our spirit. With just a pinch of creativity, you can get back on track within your four walls.
Make use of what you have
Provided that you already have a set of dumbells, a resistance band, and a mat, the world is your oyster. You can perform almost any exercise you normally would in a gym or elsewhere.
But what about those of us who were caught off guard? By all means, grab whatever feels like a sufficiently heavy item and use it like a dumbbell. Whether it’s a big bottle of water or your 10-pound encyclopedia – there are many items you can use as gym equipment alternatives.
What to use instead of dumbbells:
- A plastic jug with a handle you can fill with water.
- Plastic water bottles you can hold in each hand.
- Books, but put them in a backpack unless you can hold them steadily in both hands (probably not likely to happen). You also have to make sure they weigh evenly.
- Fruit and veggies you can put in a backpack.
What to use instead of a rubber band:
- A pair of stretchy but thick women’s tights, pantyhose, or stockings. The thicker they are, the more resistance they give!
- A towel, provided that it’s at least a little elastic.
- A robe tie.
TIP: If you’re a beginner and you want to make your fitness debut in a quarantine, make sure to put safety first.
Start thinking yoga
Have you noticed how the world suddenly became a more serene place now that everyone is confined to their homes? Instead of playing scenes from an apocalypse in your head over and over again, why not use this serenity to find your inner peace and stay fit at the same time?
Yoga seems like the perfect option. Not only will you be more relaxed as you combat the growing pressure of confinement, but you will also strengthen your muscles and improve your posture.
If you’re a beginner, start with the basics. On a similar note, you can download the Down Dog app – one of the highest-rated IoS yoga apps. The best part is that the brand acknowledged the world crisis and made the app completely free until April 1st.
This one’s for the parents out there (good luck!)
Families around the globe have found themselves in a situation where no one can leave the house. Seeing as schools and kindergartens are closed, youngsters are now staying with their parents 24/7 and they demand undivided attention. Whether they like it or not, parents had to get creative.
So, instead of giving your kid a chance to interrupt you in your exercise routine, get them involved as well.
Depending on the age of your child, you can perform different exercises. If you have a toddler, here is an awesome video to guide you through the routine.
This promises tons of fun for everyone.
Check what’s out there
While many industries have suffered in the face of the terrible pandemic, a few are booming right now. Consider all the fitness bloggers and influencers who were quick to share their tips with the rest of the world.
Blogilates shared her 14-day quarantine workout plan with her 1.6 million followers and Planet Fitness is even streaming their workouts online via their Facebook page!
But that’s not all.
You can also check some of the best fitness apps out there.
Nike Training Club has a beginner-friendly app that gives you all the workouts you could possibly need, and you don’t even need any equipment to pull them off. In case you’re an Instagram live fan, make sure to check Barry’s Bootcamp and P.volve, both of which offer 10 to 30-minute workouts tailored to meet any fitness level.
But what about food?
Grocery shopping has become a drag in many countries around the globe. It’s harder than usual to obtain all the necessary food we need to stay fit and fuel our metabolism.
In the flurry of panic around the virus outbreak, people started hoarding groceries, particularly products claimed to boost our immune system. Certain companies tricked people into buying herbal concoctions, teas, essential oils, and many other products by advertising their Covid-19-healing properties. Of course, those were all plain shams.
What food do you really need in order to stay healthy when quarantined?
Unsurprisingly, it’s not much different than it would be in normal circumstances. Your diet should be diverse and your meals need to follow a schedule. If you resort to comfort eating and unhealthy snacks, those pounds will soon start to pile up. (I know, the temptation is strong with all those snacks stocked up in your cupboard.)
Broken down to a few major points, you should:
- Eat foods rich in protein (chicken, seafood, dairy, lean meat), fiber (avocado, apples, nuts), and healthy fats (extra virgin olive oil, chia seeds, whole eggs).
- Have a meal plan in order to avoid overeating and snacking constantly.
- Boost your immune system by making sure to eat these foods that are rich in the vitamins you need more than ever. If you have a balcony or a backyard, spend as much time in the sun as you can, to keep up those vitamin D levels!
In case you were wondering about grocery essentials during quarantine, take a look at these tips from nutritionists.
Not long ago, medical journal The Lancet revealed the results of a study on the psychological impact of quarantine and, quite expectedly, discovered that confinement can lead to ‘high prevalence of symptoms of psychological distress and disorder.’ Insomnia was one of them.
In order to have quality sleep even in quarantine, experts recommend sticking to your usual sleep routine. Setting an alarm and not staying up late are two focal points of maintaining a healthy sleep pattern. Although you may frequently feel the urge to nap during the day because you’re constantly at home, try not to. You should also make your bed and get dressed as soon as you get up. This will give you a sense of normalcy.
Try to maintain your usual routines. Even if it feels like the world is upside down, there is still a lot you can do to keep yourself fit and happy.