Mihir Gadani, co-founder and COO, OZiva, a nutrition and wellness brand, shares the simple hacks for long term health.
Though working from home allows employees to avoid travel and be productive from a safe environment, it also has a notorious flipside to it.
Not only does it add to the burgeoning stress level, it has also increased depression, isolation, and unhealthy eating habits in professionals.
All this contributes to poor health, which a person can’t afford during a pandemic.
With COVID-19 still not willing to take a beating in 2021, our bodies need to be in full strength to take on the virus and only two things can make this a reality -- exercise and a healthy and clean diet.
Exercising daily improves brain function, increases energy levels, and enhances the immune system, which is your suit of armour for the fight against the COVID-19 and other diseases to come.
Eating clean and healthy, on the other hand, maintains the strength of your body and allows it to function well throughout the day as your energy levels will be up and you won't experience fatigue which is very important as we all are staying indoors.
So, if you want to take your health seriously, here are 10 tips and exercises that you can do from the comfort of your home during the pandemic:
1. Exercise daily for 30 minutes
You don't have to exercise the entire day to stay fit.
A simple 30-minute workout routine can do wonders for your body.
You can choose to do multiple exercises or simply walk, cycle, jog or stretch.
Having a strict exercise routine of 30 minutes helps to maintain weight, keeps your heart healthy, and gives you an energy boost, which adds to a productive day and gives you a good refreshing energy.
Regular exercise can be a great stress buster.
2. Balanced nutrition
Only a workout routine will not help you to top health charts.
You need good, balanced nutrition which means including fruits, vegetables, herbs, and spices.
Though a plant-based diet may sound boring, it is known to lower the risk of chronic disease and help you maintain body weight.
3. Do yoga for holistic wellness
Over the years, yoga has attracted much attention and for the better.
Though results may vary from person to person, it can aid in weight loss, behavioural change, and reducing stress.
People who want to reduce belly fat can try three different yoga poses- plank, boat, and double leg raise.
Surya namaskar is another option to improve your flexibility and minimise your back pain from sitting the entire time.
As a beginner, you can gradually build your yoga practice and manage its intensity according to your needs.
4. Drink ample water
Many people are guilty of consuming water in small quantities throughout the day.
You must try and consume at least 2-3 litres of water on a daily basis.
It helps to eliminate and flush out toxins from the body and regulate body temperature, which is necessary to stay healthy.
5. Dance it off
Reading about the effects of the pandemic and staying at home can dampen the spirits of many.
One of the best ways to recharge your mood is to dance to your favourite beats. It’s not just great for your mind, but for your body too.
6. Try resistance exercises
Sitting all day in front of the laptop/PC can make your muscles feel old.
Instead of investing in huge gym equipment to keep them flexible, just buy a resistance band.
Whether you are trying to work on your abs, upper body or leg muscles, there are plenty of moves to rock with a resistance band.
7. Reduce screen time
During the lockdown, people are spending more time on their screen and this is having adverse effects on their physical and mental health.
Set a screen time per day (4-5 hrs per day with work schedule) and reduce notifications to limit your screen time
8. Stand often, sit less
Sitting for 8 to 10 hours a day can often lead to back pain and poor posture.
Instead of taking medicines for the same, just try standing.
It helps to keep your posture straight and allows you to work pain-free.
Nowadays, there are plenty of standing tables available in the market.
If you don't want to spend unnecessary cash, create your standing table by simply stacking crates or boxes available at your home.
9. Consistency is the key
A healthy body requires daily exercise and good nutrition for the better part of your life.
That means exercising or eating healthy once a week won’t fetch any good results for your body.
If you want to stay healthy, you have to be consistent from day one. There are no shortcuts.
10. Balance of mind, body and soul
Exercise helps to keep our bodies on track, but it’s of no use if we lose our minds during this pandemic.
Regular meditation and yoga will help you keep sane and allow your brain to function well.
The pandemic poses a tough challenge in front of the world and people need to strike a perfect balance between mind, body, and soul to deal with its aftermath.
These days, it's easy for most of us to take a liking to the physically relaxed lifestyle at our homes.
To counter the negative effects of becoming too stationary, follow these simple tips to stay active and healthy.