From the moment we implemented a stay-at-home precaution due to the coronavirus, we started to research online trainings and focus more on this field. The fitness industry has also benefited from this change, taking on a new role that doesn't require going to the gym. Whether it's buying a yoga group class on Zoom or starting a workout with a personal trainer, most of us are now trying to find ways to exercise effectively within four walls.
I would also like to underline an extremely important variable that has emerged in this evolving role. The coronavirus has also made the line that the fitness industry has blurred between just staying fit and taking care of yourself extremely clear. Fitness , which is no longer just an aesthetic regimen , has become one of the pioneers that needs to be made space in our lives in order to protect our mental and spiritual health as well as helping to heal health problems. In short, it was finally understood how important it was.
Staying fit can keep us physically healthy; however, it should not be forgotten that exercise is also a mental and spiritual activity. Movement changes the energy flow in the body. It invites hormones that make it easier to enjoy life, relax and feel good. Movement is a way to discover our vitality and to be grateful for our existence. When we discover the diversity of the limits of the human body, we once again admire our mechanism and learn to be grateful for what we have.
Well, all these reasons confirm that during a pandemic like the coronavirus, we should give up our exercise routine even if we can't go to the gym.
Why is exercise important during the COVID-19 pandemic?
Under normal conditions, regular exercise is a must for everyone. However, there are several reasons why exercise is particularly important during the COVID-19 pandemic:
Exercise strengthens the immune system: Research shows that regular, moderate-intensity exercise has immune-boosting benefits that can help your body fight infections, including COVID-19.
Exercise can prevent weight gain: Exercise can help you burn extra calories from dietary changes and offset the effects of sedentary activities.
Exercise reduces stress and anxiety: Exercise is a proven mood lifter and can help adults reduce their stress levels while not developing emotional resilience.
Exercise improves sleep: There is evidence that regular exercise helps us fall asleep faster and improves sleep quality. We all know the effect of a good night's sleep on our immune system. Sitting at home after an active and brisk life can increase sleep problems.
Exercise can be especially beneficial for older adults and people with chronic health conditions such as diabetes, arthritis or heart disease. Regular exercise is one of the most important tools we currently have for improving and maintaining balance, flexibility, strength, mobility and cardiovascular health.
There are also many advantages of exercising at home :
- Exercising at home saves time. Because no travel time is required to get to the gym, studio or field.
- Online education can be practiced anytime, anywhere. The only requirement will be an internet connection. This provides flexibility in terms of time and effort.
- When your kids, housemates, or other family members see you exercising, it's a good example of an active lifestyle.
- Exercising at home can help you keep exercising as it is easy to maintain a routine.
- You can watch your favorite TV shows while you sweat.
- You don't need expensive gym clothes when you workout at home.
- Most at-home exercises do not require any special equipment. You may want to invest in a set of lightweight dumbbells, but if you don't have them that's fine.
Get started with these tips to take action
Let The Music Play:
Good music is the key to a satisfying workout, and a great song can energize you to keep going. Discover the power of frequencies. You can also use music for a cardiovascular workout where you can dance as you go.
Do Some Simple Strength Exercises:
Try simple strength exercises that require only bodyweight. You can probably do more than you think: Squats, Push-ups, Sit-ups and Lunges are good options. You can perform by using a resistance band. You can perform back, arm and hip exercises with the resistance band.
Find Online Training Videos:
Whatever type of exercise you love, you can find tons of exercise videos on their website. You can also participate in zoom events or purchase online training services. The variety is endless and many are geared towards specific age groups, time limits and interests. However, if you are not working privately with a trainer, the point you need to be careful is; knowing yourself well, not forcing the body by analyzing your limits, what you can and cannot do. Being clear about your level will protect you from potential injury.
So how much exercise do you need?
Little children
Preschoolers ages 3 to 5 should be physically active throughout the day to increase growth and development.
Children and Teenagers
Children and teens ages 6-17 should do 60 minutes or more of moderate-to-vigorous physical activity a day.
Adults
Adults should get at least 2 hours and 30 minutes of moderate activity per week – consider brisk walking – Another option is at least one hour and 15 minutes of vigorous activity, such as running. In addition, strengthening exercises to be done twice a week should not be forgotten.
older adults
The rules for adults also apply to older adults. This group should also benefit from activities to improve balance and prevent falls, such as standing on one leg. Mobilization and stabilization studies are of greater importance for this group.
If you can't meet these guidelines, start with what you can do. By working a little harder each week, you will see that you will improve over time and that exercise will become an indispensable part of your life pace.
If you have health problems such as diabetes or heart disease, past injuries or joint problems, be sure to consult your doctor first. Your doctor can also answer questions about how much exercise you do and what types of activity are best for you.
Go on Enough!
While continuing to exercise from home during a pandemic like the coronavirus, choose activities you enjoy. This increases your chances of continuing. You can make exercise more fun by exercising in front of your favorite television show or listening to your favorite music or podcast.
Try to make exercise a part of your regular routine by working out at the same time every day. Remember, it takes a few weeks to form a new habit, so don't be discouraged if you miss a workout. Make sure you come back the next day.
If you don't know where to start, try this simple circuit workout. You can set up your own program by choosing the exercises according to your skill level:
Choose some type of aerobic exercise, such as jogging in place, jumping jacks, or walking.
Now let's choose our power moves, including weight lifting (or water bottle) exercises. Identify five strength exercises such as thrusts, push-ups, and db overhead lunges.
- Do your aerobic exercise for 1-2 minutes, then do the strength exercises for 30 seconds, then do the 30 seconds rest protocol.
- Repeat for about 4-5 rounds.
- Do not forget to cool down with stretching movements at the end of the exercise.
As Hippocrates said, if we could provide each individual with the right amount of food and exercise, neither too much nor too little, we would have found the surest way to health. I wish that you can evaluate this period as a process in which you expand and deepen in your world and within you, take a step towards becoming a master of yourself with the help of movement science, and discover true health by starting to discover the Essence of your being.