5 ways to stay active during isolation
Image credit: Pexels | Words by Jen Gardner | Guest Blogger for Register Now
In light of the current global health crisis, the World Health Organization suggests performing either 150 minutes of moderate-intensity aerobic physical activity or 75 minutes' worth of vigorous-intensity aerobic physical activity each week. While exercise is truly essential, we all know that breaking a sweat is easier said than done — especially in our unique times. So if you need some help in staying active during isolation, here are five tips to help you get started.
1. Wake Up and Stretch
The first step to getting fit is to make sure that you're already moving in the morning. But don't fret, this doesn't mean you have to start performing push-ups or burpees right after you wake up. Rather, you should spend the first five or ten minutes of your day stretching your major areas of your body, such as your arms, legs, and back. Keeping a regular stretching routine will help improve your flexibility, while helping reduce any muscle tightness. And if stretching is a new concept for you, be sure to do them slowly to avoid any discomfort or even injuries. Overall, cultivating this morning habit is a great way to keep your momentum going.
2. Stand Up
From sitting down in your home office to spending the day lying in bed, it's easy to become sedentary with all the new lifestyle changes. This, in turn, can put a damper on your fitness levels. According to the Huffington Post, being sedentary can cause problems like bad posture, weaker muscles, and poor circulation. To keep yourself active during work or on the weekends, make it a point to stand up every 15 minutes of each hour. Use this time to stretch, or simply walk around the house.
3. Try Online Workouts
Whether it's figuring out how many reps are needed or which moves to do, working out can sometimes be confusing. This is why proper guidance can do a world of good for exercising. Fortunately, many trainers are now uploading their workouts online — from YouTube videos to Instagram livestreams. But before you break a sweat, be sure to perform a strong warm-up. As explained by Gala Bingo, it's an essential step in your exercise cycle, as it ensures that your body's in the right condition for physical activity. For instance, seated leg raises helps get the blood pumping and heart rate rising. Once your body's all ready, you can follow your online personal trainer more easily and efficiently.
4. Dance It Out
Life in isolation can feel restricting at times, especially with the background noise of the global situation. A wonderful way to keep those feelings at bay is by dancing them away. Try creating a 30-minute playlist of feel-good songs to dance along to at home. Alternatively, you can compile your favourite music videos to help you shake things out. And since dancing is a high-intensity workout, it's vital to refuel with the right food afterwards, so be sure to rely on protein and carbohydrate sources for optimal recovery.
5. Go For a Short Walk or Run
Last but not least, getting some fresh air is a simple yet effective way to stay active these days. As long as you heed Lifehacker's advice to practice proper hygiene and social distancing when you're outside, then your short walk and run not only increases your step count, but also helps you regain a semblance of control with your life. While runners may not be able to train as intensively as they would like, even a little bit of training will be greatly beneficial and help them through this isolation.