COVID-19, the novel virus has taken over the entire globe.India is almost in the third stage of the spread of this virus. India has sofar about 700 cases and 17 deaths. Kashmir Valley recorded two deaths so far,total number of positive cases showing daily progression. Country was put undercomplete lockdown for 21 days as one of the most important precautionarymeasures is advising people to abstain from moving out of their homes/work fromtheir homes.
Time pass has always been a great Kashmiri tradition markedby long hours spend playing carrom and ludo or watching television. Of course,now “social distancing” also has to be maintained. Everyone is advised toself-quarantine or self-isolate to prevent being inflicted by the virus.Current circumstances, therefore, are leading to an imbalance in our dailyroutines. On one hand, it may makes us more disciplined in various ways but onthe other hand it could lead to a more sedentary life, making us inactive,anxious and restless. To remain clam, boost immunity and stay physically fit.
Sitting has been identified as the new smoking, and cannegatively impact your health by causing backpain, weight gain and much more.
Here is a short suggested selection of exercises you can doat home. So, do yourself a favour; take 20 minutes, closedown the alarming newsand step away from social media.
Planking
Bring yourself to a forearm plank. Hold for one minute. Resta moment, then repeat. If you want a challenge, inhale while bringing your hipsup as if in downward, then exhale while returning to starting position,repeating 12 times.
Remember to stick to your exercise schedule if you want tofeel the results and keep your body strong.
While planking you must spend the time thinking about thefact that the world record for a plank is 8 hour and 15 minutes.
Steps-ups
Things you can use for this: a step, a low bench, atoddler’s chair – anything that won’t move and can comfortably take yourweight. Stand in front, step up with one foot, bring the other up stand up onthe step. Step backwards using the same leg. Repeat on the other side. Try tokeep your back nice and straight again and your core braced.Do as many reps asyou can until you feel like your form is starting to go a bit.
Happy Frogs
Work your legs and get your heart pumping.
Start with your heels pointing in and your toes pointingout. Heels should be lifted off the ground. Place your fingers on the floor infront of you. Inhale and straighten your legs, keeping your fingers on theground if possible.
Skipping
Skipping with a rope is a truly fantastic cardio exercise,challenging a lot of muscle groups and working your hand/eye coordination andtiming into the bargain. Of course you do need a bit more space for this but ifyou can, it’s a brilliant way to get the heart rate up and fantasticparticularly for runners who can’t get out.
See how many skips you can do before you snag yourself withthe rope, then try and beat that each time.
Other exercises you can do at home:
Yoga
Squats(all variations of it)
Pilates
Knee-bendpush ups
Legpicks (forward, sideways, and backwards)
Toetouch
Youcan do 10-15 reps in 4-5 sets of each of these exercises.
How to prevent weight gain in self-quarantine?
Youmust to have a few diet modification when we are working from home
Consumefewer carbs since your overall physical activity is going to be lesser thanusual.
Reduceportion size.With less movement your body would also need lesser foods
Eatmore vegetables and fruits.
Dohealthy snacking in between meals with nuts,seeds and peanuts.
Practiceintermittent fasting if possible.