The recent COVID-19 pandemic has brought this fast-paced world to a halt. The new normal’s safety measures have disrupted operations of business establishments, public places, and fitness and activity centers, putting a pause to overall social life. The change has caused people to revamp their routines and habits. It had its advantages such as taking away the need to get up early to prepare and travel for work and the newfound time you may spend with your family. However, among those habits that were disrupted were fitness activities and health-friendly routines. This resulted in various psychological issues and serious fitness and health concerns. Studies have unraveled issues such as obesity, depression, anxiety, and over-dependence on social media, alarming various health groups about people’s welfare while staying at home.
Limited access to outside fitness venues has made it difficult to maintain a workout routine. Whether you’re working at home or merely social distancing, it is not always easy to prioritize fitness goals or maintain an exercise routine. This may be a result of having limited access to fitness facilities such as gyms, swimming pools, or basketball courts. It’s hard to adjust to a new routine when you miss the camaraderie and social connection of working out with friends. If you are accustomed to working out with an instructor, maintaining an exercise routine at home would feel more like a chore, especially without the proper equipment.
Exercise is one of the most effective ways one can stay physically and mentally healthy. Even the smallest amounts of physical activity and a little bit of discipline can make a striking difference to your mental and emotional being. It can help ease depression, stress, and anxiety, and help lower the risk of conditions such as high blood pressure and diabetes. There are a number of ways to keep yourself moving and motivated without the need for a gym membership or trips to a health club, especially for those who live in cities in the Greater Manila Area, such as Laguna.
Take charge of your well-being with these tips on how to stay in shape while in your home in Laguna.
Start Your Day With A Stretch
Stretching keeps the muscles flexible, strong, and healthy. There is a certain level of flexibility our muscles need to maintain for us to move without feeling discomfort in our joints. The lack of stretching may cause muscles to become short and tighten. This weakens it during times of movement and strenuous activity as it is unable to fully extend, making it prone to joint pain, strains, and muscle damage. Sitting behind a computer all day results in tight muscles around your thighs, making it harder to straighten out your leg or move your knees. Eventually, these small discomforts affect your daily activities such as walking and playing sports. Muscles are prone to injury when suddenly stretched and may not be strong enough to support the joints, leading to injury. This can all be avoided by regular stretching. Healthy muscles support a person’s daily activities and prevent them from injuries or falls.
Including a few stretches in your daily morning routine helps set your mood for the day. It relieves any tension or pains from sleeping the night before. It also increases your blood flow, energizing you and preparing your body for the day ahead. Aside from this, stretching also prevents musculoskeletal disorders. Common examples of these issues include carpal tunnel syndrome and a herniated disk, which can be contracted from prolonged hours of pressing your keyboard.
Your morning stretches do not require to be complicated in order for you to feel its benefits. Take a few minutes in the morning to stretch your major muscle groups such as your calf, quadriceps, hamstrings, chest, back, abs, shoulders, triceps, biceps, and forearms. No need to find and pay for an instructor as there are a lot of basic but effective stretching exercises that can be found online. Always keep in mind to listen to your body as you do these stretches. When done consistently you will feel the benefits to your posture, state of mind, and overall wellness.
Watch How You Eat
During the advent of Covid19, the uncertainty of the pandemic has caused many to feel stressed, bored, lonely, sad, afraid, and anxious. These emotions may lead to eating despite the absence of hunger. This eating habit is called emotional eating or stress eating. This differs from using food as a reward. Stress eating happens when eating food becomes a coping mechanism to deal with emotions. According to a survey conducted during the pandemic, 47% of adults said they’re eating more due to the additional stress and anxiety they are coping with on top of the daily stress they were accustomed to dealing with.
It is important to be aware of stress eating because aside from the added inches on your waistline, you will be more prone to health risks such as obesity, high blood pressure, and diabetes. Using food to address negative emotions does not actually help over time. It does next to nothing to address the issue you are facing and just adds to your stress in the long run.
If you find yourself binge eating due to boredom or an emotional problem, there are a myriad of simple yet effective ways to break this unhealthy habit. Watch your eating patterns, during times of stress, you may either eat more or less. Make sure you avoid skipping meals or eating too much. Eat nutritious food and keep hydrated with plenty of water. Keep light snacks available such as fruits, nuts, or popcorn to avoid heavy munching all day round. Another way to stop stress eating is by using other distractions to release stress such as exercise, listening to music, or talking to loved ones.
Before you open your fridge, always think twice if you are really hungry before taking a bite, and avoid binge eating to stay in shape.
Join an online workout group
Among those establishments forced to halt operations during the pandemic were gyms and fitness centers. With outdoor activities limited due to COVID-19, most wellness trainers and instructors migrated to the digital world. Workout sessions and group classes turned into remote exercise options. Despite missing the satisfaction of hitting the gym, most gym-goers rely on online workout sessions for their daily exercise and to continue their fitness goals.
Apart from online gym coaching sessions, other online fitness groups include Yoga, Zumba, dance classes, and many more. Joining an online class brings you to a community that shares the same goals, keeping you away from being unmotivated during the times you feel blue. Your fitness community can help motivate you to get yourself moving. Aside from this, watching your co-members accomplish things they didn’t use to do sparks inspiration to do more, making your community a great medium to talk about your day-to-day progress.
Online workout groups allow you to experience the same camaraderie and bond that social distancing one took away, giving you a convenient way to stay in shape and look after your well-being.
Live a healthy lifestyle in Greenfield City’s 400-hectare self-sustaining network of residential, commercial, industrial, and recreational communities. Located at the heart of Laguna, the “Lion City of the South”, the area puts a premium on open spaces and nature, giving its residents a lot of space to work on their fitness routine. Greenfield City houses three urbanized developments: Pramana Residential Park, Solen Residences, and Trava.
To learn more about the community click here.
Resources:
- https://www.frontiersin.org/articles/10.3389/fpsyg.2020.590172/full
- https://www.health.harvard.edu/staying-healthy/the-importance-of-stretching#:~:text=Stretching%20keeps%20the%20muscles%20flexible,to%20extend%20all%20the%20way.
- https://medicine.umich.edu/dept/psychiatry/michigan-psychiatry-resources-covid-19/your-lifestyle/importance-physical-activity-exercise-during-covid-19-pandemic
- https://www.peakclinics.com/5-muscle-groups-to-stretch-daily-how-to-stretch-them/#:~:text=There%20are%205%20muscle%20groups,hip%20flexors%20and%20the%20gluteals.
- https://brighamhealthhub.org/managing-stress-and-emotional-eating-during-covid-19/
- https://www.bcbs.com/smarter-better-healthcare/infographic/closer-look-at-behavioral-health-and-covid-19-impact
- https://www.glofox.com/blog/the-importance-of-an-online-fitness-community-during-covid-19/