Living with the coronavirus has been a devastating process for all of us. In this process, we understood the importance of many things much better; Spending time with our loved ones, our jobs, our schools, our hobbies (and discovering new hobbies, for hobby suggestions you can do during the pandemic click here) and of course our health. I don’t know how you were living before the pandemic, but we have never paid more attention to our health as much as we do now. Maybe you have started to pay attention to your diet, maybe you started to exercise. Don’t worry if you haven’t done anything, it’s never too late to start. If you want to start working out, not next Monday but today, let’s start by dusting off our knowledge.
Don’t be afraid of the word training, when I say training, I am talking about all and any kind of exercise you do on a day you work out. In this article I will break down all the workouts roughly into 2 categories: cardiovascular training and resistance training.
Cardiovascular training increases your heart rate so that more oxygen is delivered to your cells. You have many cardio options like jogging, walking, cycling, climbing stairs.
Because of the pandemic, it is now almost a dream to walk outside, run, ride a bike, but you can do these exercises that are good for cardiovascular health at home. Did you know that there are videos on YouTube where you can walk 1.5, 2, 3 km in your home?
But did you know that jumping rope is at least as efficient as running? You can buy a cheap rope and jump rope at home (if you live in the ground floor, of course, we don’t want your neighbors to be angry with you and indirectly with us) in the garden of the building or in the parking lot, in short, wherever there is space. If this is not for you, I would like to invite you to the magical world of Youtube, lots of videos are waiting for you on everything from dance videos to walking.
Because of the pandemic, the trainers on Youtube are also creating challenges and free workout guides these days, there are usually Facebook groups where you can join Youtube trainers and talk to people like you. You can also make new friends from all over the world while doing working out!
This type of training can be summarized as all types of exercise that actually strain your muscles and that you must show resistance while doing. Resistance training improves our bone health, improves our sleep, improves our posture (you can especially try resistance training if you are don’t have a good posture) also helps us a lot in weight loss and weight gain (because muscles consume more energy than fat, so the more muscle you have, the faster your metabolism is and the more you can eat.) Pilates that we all know is essentially resistance training. But there isn’t only pilates, of course, there are many exercises that you can do to improve your athletic ability. If you don’t like Pilates, work out with weights, if you don’t like weight training or don’t have equipment, just do calisthenic workouts with bodyweight, do barre workouts (barre workouts are ballet-inspired bodyweight workouts). You can find all kinds of videos for all types of training on Youtube and related applications.
Ideally, eating mostly healthy, doing resistance and cardio training, quality sleep, and good mental health will keep you physically healthy. Never think that exercise has no effect on your mental health, as we exercise, hormones that make us happy are released. So the more you push yourself, the stronger you get, the happier you become. Mental health is at least as important as physical health, of course, we have compiled here hobbies that can be good for mental health during the pandemic, click here
All of this information and the things you need to do may feel like too much at first. Essentially, the most important thing we need to be healthy is balance. Sometimes we need to take a break in nutrition and in our exercise routine. They call it the 80/20 rule in some places, so if you’re eating well eighty percent of the time in your diet (say four days in five days, or four meals in five), you have nothing to worry about. I think the same rule can be applied to sports, if you said that you will work out 3 times that week and you did it for 2 days, don’t worry, you are fine! Set realistic goals, too, you know your schedule, your time and your body best.
If you want to start working out during the pandemic I especially congratulate you, starting is always the hardest part, especially during such a mentally challenging time. But after you observe the positive effects that I listed out above and more, you won’t ever want to quit. All you need to do is a little research (reading this was a good start) and experimenting with different types of exercises for a while to find what type of training works best for you. If and when you find it, don’t forget to share your experiences with us in the comments section. We wish you a happy, healthy, peaceful new year.
Take very good care of yourself!