The pandemic, which has now lasted for over a year, has brought about changes in everyone’s lives. These changes have also been reflected in exercise habits, as many fitness facilities have closed their doors and, with more time spent at home, the refrigerator is temptingly close by almost all the time. As a result of these changes, the effects of the pandemic may manifest in the body as, for example, weight gain, a decline in muscle tone, and stiffness.
However, there’s no reason to panic. Even though these extraordinary circumstances have gone on for a long time, a year is a surprisingly short period in the grand scheme of our lives. A slight weight gain is no reason to start a strict fitness regimen or diet. Declining muscle strength recovers surprisingly quickly, even after a long break. You have more people in the same boat than you can even imagine.
It may still take a while to get back to normal, and there’s no need to worry too much while you wait. However, if you’re concerned about your health and would like to take action now, even small steps can help. With small steps, you can manage weight gain and stay in shape. This blog offers tips on how you can take care of your health even during the pandemic.
Get some exercise and stay active
Stay active throughout the day. Take advantage of every opportunity to get around and walk or ride a bike. Take advantage of chores around the house and yard, and play with your children. If possible, stay active even during the workday—work while standing and take plenty of breaks. Even small tasks increase your activity level, such as taking out the trash, climbing stairs, or vacuuming. Cleaning and gardening are the best forms of functional exercise. Cleaning doesn’t even feel boring anymore when you know you’re getting a little workout at the same time.
Review the amount and content of the food
When you're at home, the fridge seems to be too close, and it's too easy to snack. Pay attention to the amount and types of food you eat throughout the day. How many meals do you eat a day, and what do you eat? Do you snack throughout the day? Keep your eating schedule as consistent as possible, and always eat well and have a varied diet. It’s a good idea to space out your meals 2–4 hours apart so that hunger pangs don’t catch you off guard. If you try to cut your portion sizes down too much, you’ll soon be hungry again and more likely to give in to snacking. Opt for plant-based foods and other healthy options, so you can eat until you’re full without worrying. This way, you can cut excess calories from your diet while staying full all day long.
Be active outdoors and at home
If local fitness facilities are closed or you don’t feel safe exercising indoors with others, focus your workouts at home or outdoors. Take advantage of outdoor exercise areas in your neighborhood; go for a run, ride a bike, or even try disc golf. You can get an effective workout at home even without equipment. For example, you’ll find a wide variety of workouts and exercises on the EasyFit Online service and in the EasyFit & LadyLine Group Exercise and Coaching group on Facebook that you can do at home. Do several short workouts to keep your routine engaging. Even a 15-minute workout every day is better than nothing.
If you’re not in the mood to work out alone, ask a friend to join you for a run. The personal trainers at EasyFit centers are also happy to coach you outdoors or remotely. A personal trainer can give you the encouragement and tips you need for your workouts. So don’t hesitate to reach out to a trainer at your local center.
Sleep well and relax
Also, be sure to get plenty of sleep and relax. The pandemic can cause new kinds of stress and anxiety. Try to reduce stress by going to bed on time and taking time to relax during the day as well. Avoid physical and mental stimulation well in advance of bedtime. Have a light evening meal and go to bed in a dark, cool room. You can also try relaxation and breathing exercises. Treat yourself and do things you enjoy.
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