How to stay fit and healthy during Covid-19 pandemic at home.

As new COVID-19 cases continue to emerge in all over the world. Many healthy individuals are being requested to stay at home in self-quarantine. Staying at home for prolonged periods of time can pose a significant challenge for remaining physically active. Sedentary behavior and low levels of physical activity can have negative effects on the health, well-being and quality of life of individuals. Self-quarantine can also cause additional stress and challenge the mental health of citizens.

 Physical activity and relaxation techniques can be valuable tools to help you remain calm and continue to protect your health during this time. However, even a small amount of activity can make a huge difference to how well you think and feel. In fact, exercise is one of the most powerful tools we have for staying physically and mentally healthy.

Exercise can help ease depression, stress, and anxiety, and aid in the management of chronic conditions, such as high blood pressure and diabetes

Exercise and your immune system:-

While being fit won’t prevent you from catching the virus, it does have many other protective effects. Physical activity releases endorphins, chemicals in your brain that revitalize your mind and body, and it can help to improve all aspects of your health. In addition to boosting your mood and improving sleep, exercise can also strengthen your immune system.

But don’t overdo it.  Initially, doing exercise for only 40-45 min is sufficient to keep a person fit in healthy manner at home. While moderate physical activity supports immune function, too much intense activity especially if you are not used to it may have the opposite effect and suppress your immune system.

Prioritize Your Workouts:- People who put their fitness activities on the same calendar as their regular appointments tend to stick to their plan.

Workout At The Time That’s Right For You But It Should Same On Each Day:- Many people completing their fitness routine in the morning. Others prefer it in the afternoon and some are comfortable to do exercise in evening. Doesn’t matter when you do exercise but time of exercise must same for each day.

The following are some tips on how to stay active and reduce sedentary behavior while at home in self-quarantine: these recommendations can still be achieved even at home, with no special equipment and with limited space:- 

• Knee to elbow
• Plank
• Back extensions
• Squats
• Side knee lifts
• Seated meditation

Always remember: – The healthy habits you build now can help you to stay healthier and happier far beyond this global pandemic.