As the world is ravaged with wave after wave of the novel Coronavirus, taking fitness accountability to stay healthy is of utmost importance during a global pandemic. Not only does being physically fit lessen the chances of getting infected with COVID-19, but it can also help you survive the battle if you contract it, making a quick recovery. Apart from boosting your immunity, exercising for 30-40 minutes a day will do you a world of good while being locked in with minimal social interactions.

While global citizens are still urged to maintain social distance and avoid gathering in large numbers at public spaces such as parks, pools, and gyms, the impact of inactivity due to isolation and long hours working from home takes a toll on the mental, physical health of people.

This article will help you understand why your physical fitness matters and ways you can stay fit from the safety of your home without compromising your health.

Exercise is Medicine

It may be difficult to notice at first, but not exercising for extended periods can do a lot more damage to your overall well being than you perceive. Exercising is not only essential to stay in shape, but also to keep yourself balanced. Mentioned below are the benefits that one can get out of 30-40 minutes of exercise, five days a week:

1. A more robust immune system and lungs
2. Improved endurance to physical strain and weight loss
3. Healthy bones, joints, and muscles
4. Regulation of body temperature and blood circulation for detoxification
5. Improved mental health
6. Instant mood booster and motivator
7. Improved memory and mental faculties
8. Tuned body clock and sleep pattern
9. It helps you battle stress and frustration
10. Reduces your risk of cardiovascular diseases, high blood pressure, and type-2 diabetes, or regulates the severity of those above, if already present.

The ten benefits mentioned above can be achieved by exercising an average of 150 minutes of moderate-intensity exercise in a week. Statistics have stated how people who do not exercise and suffer from obesity or a Body Mass Index over 30 have a greater chance of contracting COVID-19 than those who pay attention to their physical health. Besides these, being physically fit also provides a sense of motivation and helps keep an individual positive during turbulent times.

Physical Fitness and Your Lungs’ Health

Since the COVID-19 virus is known to affect the lungs the most adversely, smoking and other habits such as not exercising reduce the lungs’ capacity to breathe. People with conditions such as asthma and sinus are encouraged to engage in breathing exercises daily to strengthen their lungs. Even if you have perfectly healthy respiratory organs, it would be best to practice deep breathing exercises to initiate fitness accountability. They also benefit people who are suffering from a COVID-19 infection or recovering from it.

The breathing exercises mentioned below will help you develop your lung capacity and strength to overcome shortness of breath, clear out excessive mucus and help you breathe correctly through the diaphragm.

1. Qigong belly breathing: This exercise requires you to sit upright with your body relaxed and a straight spline. Place your right hand at the center of your chest and the left on your abdomen. Take deep belly breaths while feeling your abdomen swell with every inhalation, and contract with every exhalation. Take 4 seconds to inhale through your nose, 4 seconds to hold your breath, and 6 seconds to exhale through your mouth, then repeat ten times.
2. Kapalbhati Pranayama: Sit in the lotus position with one knee folded over the other. Take a deep breath, then exhale in a short but forceful burst. Repeat these 10-20 times, increasing the frequency as your lungs strengthen.

Note: Please avoid Kapalbhati if you suffer from extreme shortness of breath and dizziness.

1. Om breathing exercises: Sit upright with your back straight and body relaxed. Place both hands on your belly and inhale deeply through your nose for 4 seconds. Chant “Om” as you exhale for 6-8 seconds; repeat up to 10 times.
2. Ocean breathing pattern: Sit upright with your back straight and shoulders relaxed. Like waves in the ocean that ebb and flow, take deep breaths through your nose and exhale through your mouth in a rhythmic pattern for about a minute or two.

Weight Loss Activities

There are several ways to indulge in a round of physical training from the comfort of their homes without any fancy equipment. Thanks to the virtual space, you won’t miss the gym if you can’t access one! An internet connection is more than enough to help you access various videos as per your exercise choice. The five workouts we have mentioned below can be accessed at your nearest gym or home, thanks to extensive YouTube playlists!

1. Yoga Or Power Yoga: Yoga and power yoga are both gentler forms of exercise with proven long-term benefits. Not only do they improve your flexibility and tone your muscles, but they also focus on your mental health.
2. Strength Training: If you enjoy improving your muscle form and want a stronger body, strength training is a fantastic way to challenge yourself every day. These exercises use equipment in the gym; however, you can practice bodyweight exercises at home.
3. Aerobic Exercises: Aerobic exercises are optimal for losing weight as they increase your heart rate to help your body burn many calories. It includes circuit training and a mix of cardio exercises.
4. Zumba And Dance Workouts: Looking for some fun while you get into shape? Beat the moody blues to add some cheer into your life with Zumba or dance workouts. The moves can be challenging and fun as you follow an instructor to your favourite music.
5. Workout Challenges: Want to stay motivated and get area-focused results quickly? Enroll in a workout challenge online that focuses on achieving a specific goal in a period of, say, 30 days.

Virtual Fitness Support During A Pandemic

While looking for such challenges and workouts online, several competent trainers can help you stay fit and motivated. Their YouTube channels and website offer you free content that can be more than enough to keep you healthy, but they also provide virtual assistance and personal training programs where you can work out with them in real-time. If you think you’re someone who needs extra guidance or a push to stay physically fit, using the help of a fitness trainer virtually during a pandemic is a good choice. Apart from tailor-made exercises, they will also provide you with a personalized diet and routine for the best results.

Conclusion

If fitness is not your passion, you still need to make it a part of your routine to stay healthy. While we understand it isn’t easy to stay motivated and optimistic about anything during these unprecedented days, it is also your responsibility to ensure you stay healthy. Exercising may seem like a chore at the start, but it quickly grows on you to become part of your routine in a week. They say 21 days make a habit and six months make a lifestyle; soon, you will look forward to the time you can exercise and decompress. Consistently exercising will keep your body fit, your mind healthy, and your immunity system robust!