Women, Fitness and Corona! Here are simple steps to follow
4 min read
Exercise releases chemicals in your brain, like serotonin and endorphins, which are great for your mood. It can also lead to better sleep and infuse more energy.
By Bharathi Shekar
Mysuru: It’s now common knowledge that to protect yourself from Novel Coronavirus, there are many must to do.
First, you should stay home, keep at least six feet distance between you and non-family members especially when you step out, wash your hands and disinfect high-touch surfaces frequently.
But researchers are proposing another key behavior to be added to the list: exercise — and not just for the benefits to the lungs, immune system and mood, but for the body as a whole, fit and toned enough to fight the virus.
It’s been a stressful time for everyone but it’s even more stressful for women who are either homemakers or working women. Their routine has toppled, and finding time for some physical activity has indeed become a challenge, amidst household chores aplenty.
So here are some points to consider why exercise is necessary during this pandemic and how to accommodate it in your schedule. Even 10 minutes of physical exercise a day can help your body and mind feel better. Encourage your loved ones, who you’re no doubt spending a lot of time with you right now, to take a moment to follow the suit. Fix a family workout time so that every one at home chips in.
Physical activity helps our body and mind in many ways, but here are a few of the key ones:
Exercise releases chemicals in your brain, like serotonin and endorphins, which are great for your mood. It can also lead to better sleep and infuse more energy. Physical movements can help ease tightness in your shoulders and neck, which often come with stress and anxiety. It also makes you feel like you have achieved something, exactly a cloud nine feeling.
Regular exercise can help reduce your risk of serious health issues, like type 2 diabetes, heart disease and stroke.
And lastly but not the least given the current situation, regular physical activity is a great booster for your immune system.
What type of activities you can include:
Take your workout online: On YouTube there are endless free exercise videos to try, regardless of your fitness level or the size of your living room. From yoga and strength workouts to Pilates, high intensity interval training (HIIT) and more.
Go freestyle: If a structured routine is not your style, get creative and build your own workout – walking or running on the spot for 30 second intervals, do some star jumps, planks, sit ups, push ups, or even burpees. Anything to get your heart rate up a little .
Go solo outside: Walking, cycling and running are great solo activities and this is the ideal time to do them. Going early in the morning or late in the day, to avoid the busy times in popular areas. Remember you need to carry a mask with you so that you can wear it if you can’t physically distance from other people.
Wash your hands thoroughly with soap and warm water for at least 20 seconds when you get home.
A word of advice before you start: If you’re new to exercise, start small – try maybe 10 minutes of yoga or walking a day, then gradually build up.
Recommendations for returning to exercise after living with mild to moderate COVID-19 infection.
The advise is to take it slow and gradually reintroduce physical activity to your routine. But you consult your doctor to devise the best-tailored plan for easing back into exercise.
Generally it’s good to be active after a recovery but this particular pandemic has its own red flags which are yet to be discovered. For people with hematologic or blood symptoms, the guidelines recommend starting with low-intensity exercises and less sedentary behavior that will reduce blood clot risks. for people who had severe respiratory, cardiac and Castro intestinal issues should go very easy with any type of physical activity.
Additionally, individuals who had musculoskeletal symptoms like joint and muscle pain should also embrace a gradual return to exercise before they go back to their pre-COVID-19 workouts.
What about those without symptoms at all?
They should still gradually return to exercise. If you haven’t had any known symptoms for a full week, you can return to physical activity at 50 per cent of your usual intensity.
Pay attention to your body in case any symptoms suddenly appear. Do only what you can handle.
Stay home, Stay safe.
( The writer is a fitness enthusiast and nutritionist)
– Team Mysoorunews
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