Being healthy even during the lockdown is as crucial as breathing. Staying miles away from obesity with a healthy mind is the main goal of fitness freaks. Active participation in projects, assignments, sitting, and working for a long duration may occur exhausting.
Lockdown exercises- Can’t spend time gyming? Lockdown has led us to sit at home. Eat, sleep, web series, and repeat. This has become the daily routine of many adolescents yet some are indulged working from home. Somehow they are distanced from fitness due to lockdown. Some exercises can be easily done at home to keep you in shape:
Planks- Finest exercise to work on core.
- Lie down on the floor.
- Let your forearms and elbows touch the floor, uplift your body.
- Keeping legs apart and coming up on toes.
- The body weight should be on the arms and the toe.
Push-Ups- Exercise to build upper body strength.
- Lie on the floor facing downward. Keep the back and legs straight and off the floor. This is the initial position.
- Use palms and toes to lift body
- Now push your torso upwards from the ground till your elbows lock.
- Return back to the initial position.
Squats- Exercise to enhance lower body strength.
- Stand in a standing position with legs wide apart wider than shoulders.
- Extend arms making them parallel to the ground. Bend your knees as if sitting on a lowered chair.
- Keep body weight on the heels, core tight, and torso upright.
- Come up and straighten your legs and lower your arms back to the side. https://www.youtube.com/channel/UC3yVuey1XHx4KOVfdW65a-g
Lockdown diet- Lockdown has resulted in more food cravings as there is unavailability of fast food around the corners as well as no delivered food. Fitness is not only about spending hours at the gym but also about eating healthy.
As vegetables and fruits cannot be stocked for a longer duration, it’s necessary to grab high protein intakes like Chana, yogurt, nuts, and peanuts. The main reason for lockdown is Coronavirus and can only be defeated by strong immunity.
- Copper: This micronutrient helps in making red blood cells. It is rarely referred to though it plays a major role in maintaining a healthy body, including the normal functioning of the immune system. It is essential for development and all-around health. Food sources rich in copper are seafood (lobster, squid, oyster), nuts, beans (lentils, soybeans), fruit and vegetables, etc.
- Iron: This nutrient boosts immunity and hemoglobin to eliminate fatigue. Some of the best food sources of iron include – egg, liver, beef, canned salmon, legumes (lentils, beans, and chickpeas), nuts (cashews and almonds), wholegrain cereals, dark leafy greens such as spinach, kale and broccoli, etc.
- Vitamin D: Recently, a study claimed that low levels of vitamin D are linked to higher rates of COVID-19 mortality. Studies have also suggested that vitamin D may help protect against respiratory infections. Egg yolk, sardines, salmon, shrimp, and fortified foods such as orange juice, milk, yogurt, and cereal are rich in vitamin D.
- Omega-3 fatty acids: They are essential fats with many health benefits. Omega-3s can help fight depression and play an essential role in supporting the immune system. Foods that are high in omega-3 fatty acids are salmon, sardines, trout, catfish, herring, mackerel, chia seeds, flaxseeds, walnuts, spinach, etc.
- Beta-carotene restores itself into vitamin A, which is an anti-inflammatory vitamin. Consuming one cup of the good sources of beta-carotene can give around 60-100% of the total daily amount of beta-carotene. To enhance your immunity include this in your diet. Carrots, spinach, sweet potato, moringa (drumstick) leaves, and pumpkin are all good sources of beta-carotene. https://www.outlookindia.com/outlooktraveller/explore/story/70496/5-simple-hacks-to-eat-healthy-and-boost-your-immunity-the-right-way-this-lockdown