The lockdown may be extremely inconvenient, but it is the most effective way to slow down the spread of COVID-19. So we have all accepted it and are staying home. For most people, staying at home means living very sedentary lives, and we know that inactivity spells the possibility of weight gain.
Even people who used to work out in gyms, go for a swim or jog in the open area at a loss because stepping out of the house is no longer an option.
So what should you do? Should you resign yourself to weight gain and hope to lose the extra kilos once the lockdown is lifted? Not really, you can use a full-body work out at home to stay fit. Whether you are a fitness freak or someone who is new to the world of exercise, anyone can do these exercises to stay in shape during the lockdown.
Lockdown and the dangers of weight gain
It’s not just inactivity during the lockdown that makes it almost certain that you will gain weight. There is another factor at play. Lockdown is synonymous with boredom and to dispel boredom young people tend to binge-watch on entertainment sites, and usually, snacks accompany binge-watching.
Eventually, we lose track of how much we have eaten and the excess calories take the form of fats deposits. The change happens slowly, but weight gain becomes inevitable.
Remember, weight gain leads to numerous health complications like hypertension, development of plaque along blood vessels, heart disorders, kidney and liver damage and diabetes.
That is why you can’t afford to relax on exercise during the lockdown and pile on the kilos.
Full-body workout at home
Here are a few exercises that will do wonders for your health as you wait out the lockdown-
Dancing is fast-paced and gets your heart racing soon. Seasoned dancer or not, anyone can groove to the rhythm of music. If you want, you can learn choreographies from online video tutorials. Dancing has the following benefits:
- Increases your core strength
- Improves balance
- Helps you lose weight
- Increases muscle mass and strength
- Cleaning the house and chores
You may be surprised to learn this, but a vigorous cleaning session can briskly burn calories. You can burn as many as 190 calories with just an hour of cleaning.
You can try:
- Cleaning the walls
- Scrubbing dirt off furniture
- Beating the dirt off your rugs and carpets
- Laundry and ironing
- Doing the dishes
Clean up your home sweet home and burn a few annoying calories simultaneously.
The great thing about yoga is that you don’t need a lot of space to do it. Yoga works on every part of your body to help keep your weight stable. Yoga also –
- Strengthens your body
- Enhances flexibility and endurance
- Improves blood circulation
- Inures your body to injury and infection
- Helps your mind relax
- Fitness Apps
You can download free fitness apps from Google Play. These apps can guide you on your path to weight loss. These apps outline daily exercise routines, which exercise you should do, for how long and set a target like losing belly fat in 30 days.
Pick a difficulty level according to your experience. Fitness apps usually recommend –
- Push-ups- for upper body strength and toning the chest and shoulders.
- Sit-ups- tones the legs and keeps the knee joints strong.
- Planks- to increase core strength.
- Lunges- strengthens the hips and the spine.
- Squat jumps – improve balance, mobility and burn calories fast.
- Burpees- Improves your lung capacity and increases metabolism.
- Jumping rope
This may sound old-school, but very few cardio exercises are as effective as the jumping rope. Its benefits are –
- Improves lung capacity
- Strengthens bones and joints
- Good for the cardiovascular system
- Accelerates weight loss
- Strengthens the spine
- Speeds up metabolism
There is an additional benefit of full-body workout at home during the lockdown. It enhances your immunity, which may help you ward off the coronavirus.
With a full-body workout at home, protect yourself from the harmful effects of weight gain.