As Indian state lockdown was announced on Monday 25 March, many began to wonder how to stay fit if they couldn’t go for a daily run or walk or workout in the gym. Exercise is not only an immune booster but also make a significant difference to your mental health. Unfortunately, everyone can’t head outside into a backyard for some fresh air. Here are some tips to get your daily dose of exercise inside your home. So, The team at3 is giving some tips here on how to manage your health while in quarantine.

Don’t Complicate Things

If you didn’t manage to gather some equipment before the shops closed, this doesn’t mean that you can’t exercise at home. Utilise whatever you can – that yoga mat you’ve never used before, a soft towel, a low bench, canned food to use as dumbbells – they can all be used with great success. You can also rely on bodyweight exercises such as push-ups, sit-ups and squats, and combine them with high-intensity moves such as star jumps or high-knees. This article gives great tips on what exercises to do, and these are the top five exercises you can easily do in your lounge.

Go online

Not only will some jobs be done remotely during this time, but we will also have to rely on the internet for fitness classes or guidance. Finding an online video will especially help if you are a beginner and not sure how to put an effective home workout together. Whether you are willing to pay for an app or find free options, the choices are endless. Boost fitness, reduce back pain, strengthen abs. If your New Year resolutions included all three of those, you’re probably wondering how to squeeze them into an already busy week. 

Give it your full attention

Focus solely on your exercise routine during the time you set aside for fitness. Now is not the time to read an email or listen to the news in the background. Use this time not only to boost your body but also to give your mental health a break, especially during times where we feel anxious. If you can’t focus during a sweat session, try yoga or meditation to help you breathe. Not sure yoga is for you? This article may convince you.

Don’t want a long workout? Athletic trinity’s 5-minute workout can burn fat and speed up the metabolism.

Focus on your nutrition 

We can’t ignore an essential part of the current hour that is nutrition. This pandemic of coronavirus directly hits our immune systems, so we need to keep a check on what we are eating to keep our immunity stronger than the virus. Moreover, food options are limited due to quarantine, so we have to make wiser choices of what we eat.

Try something new – but don’t overthink it

We’ve heard how we are supposed to use this time in lockdown, create new habits or try a new form of exercise. For many, that is not realistic as we might feel anxious and depressed about an unforeseen future. Have fun and try something new by all means, but don’t feel the pressure to do so. If you’ve never incorporated strength training in your running routine, now might be the time to work correctly on your form, for example. Time to dust off those dumbbells and that bench in the garage!

Some tips for home exercisers

Athletic Trinity offers some other tips for home exercisers as their slogan says we help you sustain, so they provide methods which are accessible for everyone to follow :

Challenge yourself and avoid boredom. At home, you won’t have a variety of equipment and classes that are available at a gym. So surf the Internet and browse fitness magazines to check out new workouts and make sure you’re exercising correctly. “Pictures are everything. Use them as a guide for form and technique There are 3 points that you should keep in mind while working out either at home or in the gym.

EXERCISE

Your home workouts should be hard enough to challenge your current levels of fitness. It should be well designed enough to hit every muscle of your body. Splitting up the workout can help a lot in this, you can split your work as ” UPPER BODY PUSH-PULL “, “LOWER BODY “, ” CORE ” and ” CARDIO”.

By breaking your workout like this, you can make it more useful and more comfortable for you to track your progress.

Adding up a total of 6 exercises for a single part should be more than enough. Let’s take an example for legs. You can

  • Air squats
  • Lunges
  • Split squats
  • Nordic curls
  • Glute bridges
  • Standing/seated calf raises

So in all these six exercises, almost all of the legs muscles are covered. For all the bodyweight exercises that’ll get you sweating at home and for online personal training you can contact Team At3 on Instagram athletictrinity and Facebook athletictrinity

NUTRITION

Do you too have got the permission to ‘work from home’? Or are you currently running sick due to the flu or viral infection? If such is the case, then you must have been quarantined at home. Though being quarantined is the perfect way to protect yourself from contracting the coronavirus, being at home the whole day often leads to unhealthy eating, which further leads to weight gain.

Here are a few tips to follow to keep your diet and weight on track while being quarantined at home.

(A). You don’t need to drop more calories if you’re already eating in a deficit because that doesn’t make any sense in any case. Still, on the other hand, we need to keep a watch on our macros that we are getting all the required nutrients from the food we’re eating as all the food options are very limited during this quarantine. 

(B). Let’s see what options we Indians Have available at our home? So all of us have soya, eggs, dal, chapati, rice, potatoes at our apartments in this quarantine and these things are capable of getting you all the required nutrients such as PROTEINS, CARBS, FATS.

(C). Don’t try to make your diet complicated, nowadays we all know about the situations so try to consume your macros from what you have at your home because the foods we mentioned in the above paragraph are available to most of us and that’s sufficient. So don’t hoard unnecessary stuff, try to manage what you have, sooner or later things will be in control.

SLEEP 

Sleep plays a vital role in good health and well-being throughout your life. Getting enough quality sleep at the right times can help protect your mental health, physical health, quality of life, and safety.

During sleep, your body is working to support healthy brain function and maintain your physical health and perform recovery procedures.

HYDRATION 

Our bodies are made up of 70% of water. Hydration plays an essential role in keeping us healthy and making sure that all the functions run efficiently without any problem. Staying hydrated is recommended for healthy skin, bones, weight loss, and also boosting immunity. 

How Staying Hydrated Can Increase Immunity?

A myth that drinking water after every 15 mins will keep coronavirus at bay has been doing the rounds on social media for the past few days. Hydration keeps your body cells Oxygenated when your cells have enough oxygen they work at their full capacity Which helps them to guard your body against any outside agency trying to enter inside of your bloodstream.

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