health

Top 7 Ways to Maintain Your Physical Strength in Lockdown Phase

As the covid-19 cases strike again, it once again has locked us all in our homes. A new wave of leisureliness has made us idle and lazy and is not serving us a good purpose; instead is detrimental to our mental and physical health and demands a bit of our own support. 

According to studies, this new wave of coronavirus has brought more fear and anxiety among people. Among the US residents, there were many physical and mental health challenges seen, such as a 36% increase in insomnia and 12% worsen chronic conditions.

All these challenges are the consequences of fear of losing the job, life, and loved ones. However, since covid has no plans to leave us soon, many life coaches have jumped to the bandwagon and are voicing wellness mantras.

According to them, fear and anxiety only affect mental health if physical health is not good and recommends some blooming practices to help people maintain their physical strength and stay sound, healthy, and content. 

Why You Should Not Forgo Physical Strength During Covid-19 Lockdown

As said earlier, it’s not just about mental health, but you must also stay at the top of your physical wellbeing to fight the pandemic bravely and heroically. The practices might give you a tough time first, but you’ll enjoy and adore them later. 

Following a physical health routine won’t only decipher your muscular questions, but also it results in overcoming unhealthy habits like smoking and alcohol consumption. 

According to a survey, during the covid rise in April 2020, the Indian government announced a ban on tobacco and nicotine consumption. As a result, 64% of nicotine and tobacco consumers in India then engaged themselves in physical exercises and actually came out of this detrimental habit that helped them cope with that mechanism and improve their mental and physical wellbeing. 

Not only this, WHO recommends maintaining physical strength too. According to them, the more physically active you are, the less likely you can fall ill. 

Maintaining physical strength, especially exercise, reduces contracting contagious diseases like coronavirus and helps stay away from uncommunicative diseases like cancers, diabetes, heart attacks, etc. 

Physical wellbeing makes your immunity more robust. Your cells get more oxygen and nutrients that make them capable of handling pathogens and wards off bugs like lungs and heart diseases which cause the coronavirus fatal. 

Physical exercises also discharge endorphins that help cope with stress and anxiety and make us feel calm and relaxed that we really look forward to during this global pandemic. 

As mentioned, life coaches are now working hard and have recommended plenty of practices that can be practiced from home and helps significantly in maintaining physical strength. 

A few of them include:

  1. Early Morning Stretches 

Early morning stretches are one the best a.m workouts and probably the best way to relax your muscles. Including stretching in your daily routine helps release tensed muscles and is the right jump to energize you for the day ahead. 

Waking up early for work is a challenge for all of us but not bigger than this one. Dragging yourself out of your comfy bed to just do an exercise will be very complicated but is essential to avoid joint stiffness. 

For better results, stretch all the different muscles of your body, including neck, back, chest, abdomen, arms, calves, sides, and thighs.

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Stretching brings a big difference in making your muscles stronger and helps you cope with posture, balance and prevents fall-related injuries. 

But make sure, while stretching, do not forget these safety tips. 

  • Number one, don’t bounce. 
  • Two, Pull out symmetry.
  • And, number three, Don’t overstretch. 
  1. A high protein diet 

To build physical strength, it’s essential to aloft the body’s muscle mass, and for that, you need a high-protein diet. 

Your diet must include a significant portion of proteins with a small number of carbohydrates. Such as consuming salmon, meat, dairy products, eggs and vegetables, beans and peas, etc. 

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Any food with a fair amount of omega-three fatty acids is good for boosting your physical strength. However, cut down carbs to a minimum, or else you’re going to back yourself towards insulin dependence and a high cholesterol level that is the main stress hormone. 

Also, according to a custom essay writing service, vitamin C should never be avoided as it helps boost your immune system. A few of the recommended vitamin C sources include Kiwis, strawberries and broccoli.  

  1. Squats

Squats are effective ways to maintain the daily dose of your physical strength. In the covid lockdown, you cannot complain about time. Start with the easy squats and gradually increase the intensity. 

If you are obese, this is the right time to shed some extra weight. Try the squats that suits your body the most and practice them twice or thrice a week. You can also practice it daily if your body accepts it well. Go for three to four sets of fifteen reps, and you’re on the right track. 

When you squat, your body accelerates the anabolic hormone production that helps you lose fat and build muscles and helps you perfectly to maintain your physical strength. 

  1. Lunges

Everyone almost loves lunges. This is a one-person army that helps to tone practically all of your body parts and offers outstanding body balance and coordination. 

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There are many versions of lunges that you can add gradually into your routine and see a significant shift in your body structure. 

Some most effective ones are forward lunges, walking lunges and lateral lunges. 

To be precise, lunges help you in the following ways

  • Improves the muscle coordination 
  • Enhances overall flexibility
  • Strengthens legs and buttocks
  • Improves bone density
  • Keeps spine strong and straight

You can also mix up squats with your lunges; it goes really well together and speeds up the metabolism

  1. Planks 

Plank is actually a real deal; it may look simple and easy but is genuinely challenging. Planks boost up your physical strength and work for your entire body. If you are a beginner, don’t hold it for more than 20 seconds. 

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A certified trainer from New York City recommends three sets of up to 60 seconds and says it’s completely fine to start and thrive with shorter sets than to fail with longer ones. He also added that planks give you a solid whole body workout and effectively accelerates your metabolism. 

However, once you get used to the standard planks, you can also incorporate legs lift to boost your core strength, improve posture, and make bones stronger. Many also find them practical for back pain. 

  1. Skipping Rope 

Do you know what works better for physical strength than skipping rope? Well, nothing actually! 

You can root your entire workout routine on the jumping rope, as this is a complete cardio exercise package. Though you need quite a good space for this, this fantastic exercise is a brilliant way to challenge many muscle groups.

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According to the best essay writing service, skipping rope is only easy for die-hard fitness enthusiasts. The rest always finds it the most challenging exercise, but the results, without a doubt, are worth the struggle.

Completing few reps a day is enough to help you lose weight with a swift and helps tone the body perfectly.

Further, it improves the blood supply, strengthens the heart and increases lung capacity. In short, it’s a win-win exercise that alone is enough to maintain your physical strength since you can’t go out to the gym and run on the treadmill.

  1. Free Weights 

Weight lifting help in maintaining your physical strength, but that now you can’t go out and carry heavy shopping bags of groceries and other articles; it’s recommended to get some beans and lentils tins that you can use as heavyweights and add to your workout.

The practice improves muscular fitness and helps in overall wellness, and works for every age group.  

Don’t Forget To Focus On A Balanced Lifestyle 

When you practice all these exercises and work harder to maintain your physical strength, don’t forget to focus on a balanced lifestyle, which is critical during this lockdown life.

Take enough sleep and rest to rejuvenate; also, for a better lifestyle, cut off alcohol and smoking; they are a one-time fun and lifetime suffering. Drink at least ten glasses of water and practice mindful meditation for a peaceful mind.

Author Bio

Elaine Vanessa is a Sr. Research Analyst and blog writer at Crowd Writer, a perfect platform to buy research papers at economical rates. Elaine is a fitness enthusiast and loves writing on the same topic, as you can see in most of her articles.

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Christophe Rude

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