Are you worried that your New Year’s resolutions in the gym or fitness might be defeated, courtesy of the Omicron lockdown or the appearance of Deltacron? Don’t worry because despite the stay-at-home orders and work-from-home lives brought on by this pandemic, we have the perfect solutions for people who need extra motivation to get healthy in 2022 and shed that unwanted fat. acquired while staying at home.
Your fitness journey does not have to stop in the current scenario of the spread of Omicron and restrictions related to Covid-19, including working from home. Check out these health tips on diet and indoor exercise routine to stay fit amid the coronavirus pandemic, as revealed by nutritionists.
Diet tips:
Mugdha Pradhan, functional nutritionist and founder of iThrive, reveals that diet must meet the body’s needs, lifestyle, and environmental stresses. Suggesting some changes one can make for a healthier lifestyle, Mugdha listed:
1. Eliminate harmful foods such as seed oils, sugar, refined flours and processed foods
2. Include nutritious foods like eggs, red meat, organ meats and ghee.
3. One of the most beneficial changes one can make is to choose to eat fruit as a snack. Fruits are an added boost to your health.
Madhavi Karmokar Sharma, Certified Diabetes Educator and Nutritionist and Founder of Informed Health, revealed more details on healthier lifestyle changes to incorporate amid Omicron’s outreach, revealing steps to a healthy diet chart . She shared:
1. A simple diet of home cooked meals is the most sustainable option for health. Here, not only the quality and quantity of meals is important, but the timing of the meal is crucial.
2. The alignment of our biological clock with the solar clock ensures proper digestion of food and optimal assimilation of nutrients.
3. Start the day with a hot regional breakfast such as veg poha/ veg upma/ idli/ parantha. Keep it in a portion that encourages you to feel hungry at lunchtime.
4. Finish your lunch no later than 1:30 pm. Lunch can be dal/sambhar/kadhi plus roti or rice and a seasonal cooked vegetable.
5. Have a mid-meal meal around 4:00 pm which may consist of tea and peanuts or chana or makhana.
6. Aim for an early dinner. This can be plain roti plus sabzi/nutrella/paneer.
Tips for exercising indoors:
“Functional movement and exercise are two different things. The exercise is just one part of the movement; it is something we have devised to bridge the gap created by our constant state of immobility. The best way to combat it is to keep your body moving,” suggested nutritionist Mugdha Pradhan. She recommends:
1. Take the stairs
2. Take a call on foot
3. Try to keep your relaxation activities as active as possible (such as going for a walk) and not sitting down to watch TV shows.
4. Make sure you take regular breaks when you work and are not glued to your chair for long periods.
According to nutritionist Madhavi Karmokar, “All four aspects of training: strength, endurance, stretching, and stability can be accomplished at home with a smart mix of workouts.” She suggest:
1. Design a weekly training schedule.
2. Include yoga twice a week, as yoga beautifully addresses the elements of strength, stability, and stretching.
3. Strength training with resistance bands or weights helps build lean body mass and, in addition to improving metabolism, keeps hormones in a balanced state. Even as few as 2 strength training sessions in a week help you reap these benefits.
4. The inclusion of HIIT workouts or Tabata sessions keeps the cardiovascular element intact. These are short, high-intensity training sessions that improve heart health.
5. If you have a stationary bike or treadmill at home, you can do a 30-45 minute routine twice a week.
Recommending these ways to ensure we build a sustainable approach to diet and exercise amid the ongoing pandemic, Madhavi noted, “Don’t forget the most underrated aspect of good health: sleep. Sleeping for 7-8 hours helps balance hormones, thus avoiding cravings for sugar or junk food. Getting a good night’s sleep also helps with recovery and you see faster results from your workouts.”
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