Exercise can help keep your immune system functioning properly, which is especially pertinent today. We are not saying doing a few sit-ups will stop you from getting coronavirus, but it certainly won’t do you any harm.
There are a few areas you should focus on; let’s start with exercise.
Being at home can be quite limiting in terms of space and lack of equipment. The good news is that the best bit of kit we have is our own body. There’s so much you can do with it: press ups, lunges, squats, planks, jumps, stretches.
We’ve been doing the following simple circuit, completing each exercise five times, which should be enough to get your heart rate nice and high:
- 10 Push ups
- 10 Side to side lunges
- 10 Forward lunges
- 10 Squats
With this workout, focus on your form: keep moving all the way through each exercise. If you want to introduce some equipment to your home workout, look at a suspension kit like the TRX, a resistance band and a pair of dumbbells.
Nutrition also plays a huge part when you’re working from home. With the lack of movement, it will be very easy to put on weight if you are not paying attention to your food intake. Using an app like myfitnesspal will help you stay on top of what you are consuming.
The type of food you consume will also play an important role in your health. Supermarkets are bereft of toilet paper and hand wash, yet the fruit and veg isles are full. This is baffling: this virus affects the immune system, so it’s essential we do everything to keep it working at its best. Try to stay away from junk food as much as possible.
If you’re unsure how much food you should be eating, search online for a BMR calculator and enter your information. This will provide you with a daily calorie target. Multiply it by seven and that will give you the net amount of calories to aim for in a week. This is a great approach, because there will always be days you over consume, but you can then balance it out over the next few days.
Finally, rest and recovery is as important as the training. Aim to get at least seven hours of sleep a night. If you are working from home, focus on maintaining similar sleeping patterns each day. Going to bed and rising at the same times will help your energy levels up throughout the day.