The forced self-isolation requires a kind of self-discipline. It will allow you to keep fit at home avoiding the harmful effects of inactivity, apathy and overeating.
Increased appetite during self-isolation may be explained not only by the desire to reduce anxiety, but also by the presence of a large stock of food in the fridge. In order not to get fat and not to bring yourself to hypovitaminosis, follow the recommendations of nutritionists:
- Practice Mindful Eating. You should be careful about the choice of products thinking of their diversity and usefulness. Store cereals and flour in airtight containers. Keep meat and fish in the freezer. It is reasonable to replace bread with small loaves, and chips with nuts and dried fruits. To stay fit at home, you have to consume less sugar, salt and fats. Of course, take control your emotional eating.
- Your Meal Should Be Balanced. The intake of food substances should correspond to the consumption thereof. Pay attention to healthy foods, especially vegetables and fruits (you can use them in both frozen and dried form), raw cereals (barley, oat), low-fat varieties of meat and fish. Reduce ballast and harmful products like alcohol, canned food, sweets, and baked goods.
- Keep Hydrated. Sufficient drinking of clean water will help restrain the appetite, as well as cleanse the body of toxins. Water will allow to to get rid of intoxication in case of disease.
It’s quite possible to stay physically fit even within the limited space. Follow the simple recommendations to do it:
- Use Your Bodyweight. People who have never embraced sport before or beginners should start with simple physical exercises like walking or jogging, touching toes, swings, squats, push-ups, and plank hold.
- Keep in shape with the choreography. There are videos on YouTube with tutorials on dances of various rhythms, from incendiary Latin ones and club disco to sensual chillout. They won’t allow you to gain excessive weight by charging you with energy and good mood.
- Clean Your House or Apartment. Put things right in the places neglected by you earlier: in the storage room, on the shelves or in the attic. You can start a big laundry or some minor repairs.
Self-isolation can be healthy and productive as well. Use the following recommendations to stay fit at home and maintain your work schedule:
- Get Enough Sleep. You should sleep at least seven hours every night (at noon, it’s better not to go to bed). Researchers from the University of Notre Dame found that going to bed 30 minutes earlier than usual is ineffective, and a delay in sleep even for half an hour may be fraught with cardiovascular system problems. So, It is important to fall asleep at the same time to keep fit at home.
- Breathe fresh air. Oxygen deficiency is no less dangerous to health than lack of exercise. If you can’t go outside, air your room more often. You should go out on the balcony or loggia to do morning exercises.
- Take Breaks During Your Work. To keep yourself toned, get up from your desk every 2-3 hours. During timeouts that should last 5-10 min, exercises such as spine stretches and headstand are useful for those who practice it. You can also just stretch out on the floor or squat.
Panic is the last thing you should indulge in during quarantine. Remember that life goes on, and you’ll have to get back to people after self-isolation. So keep in trim and stay cheerful!