Exercising on a regular basis is accompanied by many benefits in terms of physical and mental health. Exercise can boost your mood and boost your immune system. Consistent exercise can also help you maintain a healthy weight and lifestyle, relieve stress and reduce the risk of chronic conditions such as type 2 diabetes.
With gyms closed due to the COVID-19 epidemic, it can become particularly difficult to maintain a healthy and active lifestyle. Here are some guidelines for exercising during the COVID-19 pandemic and ways to make your daily routine more active!
Which exercise is best for you?
In general, healthy adults should aim for 30 minutes of exercise a day. The Ministry of Health and Human Services recommends these exercise instructions:
150 minutes of moderate aerobic activity is beneficial for your health. The instructions suggest frequent exercise of this kind 2-3 times a week. Activity for an even shorter period of time throughout the day is also beneficial. Aerobic exercise is not just running, but includes cycling, walking, swimming, dancing and kickboxing. Do not forget to do stretching!
It is recommended to exercise all muscle groups at least twice a week. Only one set of each exercise is beneficial. You can use a weight or resistance level heavy enough to tire your muscles after about 12 to 15 reps.
If you have any underlying conditions or general health conditions, be sure to consult your doctor before attempting any exercise.
Free online exercise programs
Exercise courses offered through online platforms. It's a great way to stay on target, maintain a routine and try new workouts!
Reduce your sitting time whenever possible, without necessarily including exercise. Ideally, aim to stop seating and lying down every 30 minutes. Consider setting up a permanent office on a hill, using a high table or stacking a pile of books or other materials, to keep working while standing. During your free time, prioritize constructive activities such as reading, board games, and puzzles.
Meditation and deep breathing can help you stay calm. Use yoga techniques, listen to relaxing music, read beautiful books.
For optimal health, it is also important to remember to eat healthy and stay hydrated. We recommend drinking water instead of sugary drinks or substitutes. Limit or avoid alcoholic beverages. Especially if you are young, pregnant and in labor or if you belong to a vulnerable group. Strictly avoid alcohol! Adopt plenty of seasonal fruits and vegetables in your diet and limit your intake of salt, sugar and fat.
BONUS SUPER TIP:
An easy way, not only to maintain your body in quarantine, but also to get out of the house even more impressive: It is to use daily moisturizing and firming creams with anti-cellulite properties! Prefer creams and body oils from plant materials to maintain the health of your skin. Do not forget that even at home it is very important to stay beautiful and look glamorous! Impress!