Author: Arav Singh Patel, Class X C
Nowadays, working from home has become the new normal but even though we have adjusted ourselves to work from home, we have forgotten about taking care of our health. Our lifestyle currently has become even more sedentary, thanks to Covid-19 – with us binge watching movies, TV shows, Web series and eating yummy but very unhealthy meals. These days we do everything except exercising.
Because of this, we are putting ourselves (our lives) in great danger. It’s important for both your mental and physical health to exercise and eat healthy while working from home.
Today I will share some tips on how to stay fit and healthy while working from home.
1) EATING HEALTHY
1. Amid the COVID-19 pandemic, eating healthy food remains an important part of maintaining your health.
2. While there are no specific foods that can help protect you from the Coronavirus, a wholesome diet can enhance your immune system and aid you fight off symptoms.
3. Eating healthy can considerably reduce your chances of developing heart disease and cancer, the world’s chief killers.
4. A good diet can improve all aspects of life, from brain function to physical performance. In fact, food influences the proper working of your body.
5. If you participate in exercise or sports, there is no doubt that a healthy diet will help you perform better
6. While calorie counting isn’t necessary, total calorie intake plays a key role in weight control and health of an individual, so calories and energy balance are important, regardless of the composition of your diet.
7. We eat 2 types of nutrients –
1. Macronutrients: they are the three main nutrients needed in large amounts:
a) Carbs – give 4 calories per gram
b) Fats – give 9 calories per gram
c) Protein – give 4 calories per gram
2. Micronutrients: they are important vitamins and minerals that play key roles in your cells and organs.
8. Eating Whole Foods is Important: You should aim to consume whole foods most of the time.
a) “WHOLE FOODS” means natural, unrefined foods containing only one ingredient.
b) Processed foods have negligible nutritional value and are often termed “empty” calories. Eating them in large amounts can lead to obesity, heart diseases.
c) One of the most effective strategies to improve health and lose weight is to base your diet on whole foods
9. Foods that you should eat-
1. Whole foods will provide all the nutrients your body needs so try to eat more of healthy and whole foods like-
a) Vegetables
b) Fruits
c) Meat and fish
d) Nuts and seeds
e) Eggs
f) Dairy
g) Healthy starches
h) Beans and legumes
i) Beverages.
j) Herbs and spices
10. Food items that you should mostly avoid-
a) While no food is strictly off limits, junk foods will surely increase illness risk and result in weight gain.
b) Cut your intake of unhealthy foods, some foods ought to be restricted or saved for special occasions. These include:
a. Sugar-based products
b. Trans fats
c. Refined carbs
d. Vegetable oils
e. Processed low-fat products
11. Limiting snack foods in the home.
12. Controlling emotional eating.
13. Eating smaller portions
14. Avoiding late night snacks and binge eating
15. Eating a large breakfast, and eating smaller meals throughout the day
16. Including more fruits and vegetables to your food/diet
17. Eating a balanced diet.
2) EXERCISING REGULARLY
Engaging in regular physical activity helps boost your energy levels. Exercising frequently has several edges like-
a) It will cause you to Feel Happier
b) It will facilitate Weight Loss
c) It’s smart for Your Muscles and Bones
d) It will Increase Your Energy Levels
e) Exercise promotes better sleep. It is not necessary to do a full-fledged workout. Here are some exercises that you ought to do-
1) Push-ups:
Benefits:
a) Helps build upper body strength.
b) Works the triceps, thoracic muscles, and shoulders.
c) Strengthens the lower back and core by engaging the abdominal muscles.
d) It is a Fast and Effective exercise for building strength.
There are many variations of pushups, you can do any on the as per your convenience. Some of them are listed below-
a) Half pushups
b) Wall pushups
c) Inclined pushups
d) Military pushups
e) Diamond pushups
f) Pike pushups
g) Hindu pushups
h) Staggered hands pushups
i) Sphinx pushups (triceps extension)
j) Spiderman pushups
There are many more, so try them and enjoy.
Do at least 3 sets of 15 repetitions of any type of pushups.
2) Squats:
Benefits:
a) Strengthens core muscles
b) Reduces chances of injury.
c) Burns a lot of calories.
d) Strengthens lower body muscles.
e) Boosts strength.
1) Can be done anyplace.
Do at least 3 sets of 20 repetitions thrice a day
3) Skipping or Pretend Skip
Benefits:
a) Improves heart health.
b) Increases concentration levels.
c) Improves coordination.
d) Increases stamina and eliminates fatigue.
e) Increases flexibility.
f) Improves mental state
g) Decreases abdominal fat.
h) Strengthens your bones
If you have a skipping rope, then fine else you can pretend to skip. Do at least 2000 skipping in a day. There are many variations so go on and try as many as you can.
4) Lunges
Benefits:
a) Increases muscle mass
b) Builds up strength
c) Tones your body, particularly your core, butt, and legs.
d) Improves body posture and range of motion.
Do at least 3 sets of 15 repetitions.
5) Planks
Benefits:
a) Improves body balance and posture.
b) Strengthens your core (i.e. spine, shoulder bones, girdle, and joints)
c) Improves body flexibility.
d) Reduces belly fat and makes tummy tight (builds core muscles).
e) Reduces backache.
f) Improves metabolism.
Do at least 3 sets of 30 second hold.
There are different varieties of planks that you can try out like side planks, plank jacks, plank to pushups, etc. So, go on and try them out.
6) Burpees
Benefits:
a) Stronger heart and lungs.
b) Improved blood flow.
c) Lower risk of heart condition and diabetes.
d) Lower blood pressure.
e) Improved cholesterol levels.
f) Improved brain functions
Do at least 3 sets of 15 burpees each,
3) SOME EXTRA TIPS:
1) Mix some pure ghee and jaggery and eat it after your lunch that will relieve you from acidity that may be caused due to long sitting hours and erratic eating schedule.
2) As a general rule, aim for 30 mins of moderate physical activity everyday. Set up an alarm, don’t ignore it and make sure to get up for break.
3) Last but not the least, set aside 20 minutes for prayer or meditation or whatever feels good to you, that way you can stay sane and keep the stress at bay during these uncertain times. Remember at the end of the day you are merely a human being and can’t give your best without taking good care of your body.
These were some simple tips, hope these would help you and the takeaway from this is a healthy body and a more productive mind. Find a way to work this routine into your daily schedule and commit to push harder each time.
