7 Essential Tips to boost your fitness routine

 



The Doctor of the future will give no medicine, but instead will interest his patients in the care of the human frame, in diet, & the cause & prevention of disease.” – Thomas Edison  


According to Applied Science, an international peer-reviewed journal, Exercise can be defined as any bodily activity that enhances or maintains physical fitness and overall health, wellness, and productivity. It impacts not only the physical aspects of the body but also the overall mental well-being of the individual doing it. Also, its importance in preventing the mortality in people suffering from long-standing systemic diseases such as Heart ailments and Diabetes has been proven by researchers over the decades.

A recent article published in the Antioxidants Journal, titled as Exercise & inflammation, quotes that “The use of exercise to promote health and prevent and improve disease states has become known as “Exercise is Medicine”, and is considered as a valuable non-pharmacological therapy in many international societies.” 

But due to the onset of this pandemic, all the major world authorities including the World Health Organization (WHO), have advised against any outdoor activities, except for the essential ones only. In such a situation, it is essential to not fall into a pattern of a sedentary lifestyle. Maintaining overall physical & mental fitness is the crucial factor to keep our immunity in check. To keep any infections at bay, a regular fitness routine is of prime importance. But how, when & how much should one exercise? To answer this question, one must first understand the basics of it. 

1. A safe place – As the option of going out & exercising under the open blue sky, is no longer a viable or safe option, one must find a safe spot indoors. It should be a clean place, with no sharp objects around. Such as glass or furniture with sharp edges.

2. Personal preference – Always choose the type of exercise that suits your individual style. A rigorous set of exercises may not suit everyone, depending on the physique. Hence, one should decide on alternate methods to suit their needs.

3. Start off slow – Always begin with exercises that feel comfortable. Never go for the heavy stuff at the beginning itself. According to the latest research article about home workout options during the COVID19 pandemic, the golden rule when practicing exercise is ‘Moderation & gradual exposure to load’.

4. Hydration – Although physical fitness is very important in this day & age, an equally important factor is sufficient hydration. Whenever the body is subjected to any type of rigorous activity, as a normal step of metabolism, it tends to lose a lot of water. Hence it is essential to hydrate by drinking water or juice.

5. Nutrition – A proper diet & nutrition goes hand in hand with any form of exercise, light, or heavy. Maintaining the habits of healthy eating which includes fruits, vegetables, pulses & cereals is also important, to enhance the effect of physical exercise.

6. Time – The duration of an exercise routine is also responsible for the overall effect of it on the body. Routines that are too long can leave you feeling tired & exhausted, devoid of energy. Hence, the period should be monitored according to an individual’s fitness levels. An average of 30 minutes per day is considered sufficient.

7. Adhere to a routine – According to an individual’s daily routine, one must always try to maintain a specific fixed time for physical exercise. And more importantly, must adhere to that routine. Skipping the exercise even for a day can cause side effects on the body.


Keeping in mind all these factors, it is also important to maintain your safety & not overdoing the physical exercise routine. Here are few safety tips as mentioned by Harvard Health Publishing, before you starting working out.

1. Consult a physical fitness trainer before beginning any heavy load exercises. In case of any existing systemic disease, consult a physician. Any form of exercise should never aggravate a pre-existing condition.

2. Always take 5-10 minutes for warming up & cooling down your body, before & after the exercise routine.

3. Wear comfortable & breathable fabric clothes during exercising. 

4. Hold off on exercise if & when you're feeling unwell. You can also reduce the intensity to mild or moderate, as per your stamina.

5. Never train too hard or too often. A balanced routine of exercise, nutrition & rest is what maintains the fitness.

The main aim of this article is to help the readers figure out a way to exercise, while confined in their homes. The benefits of exercise are numerous, not just for healthy people, but for people suffering from diseases such as osteoporosis, diabetes mellitus, cardiac anomalies, joint pain, and many more. While maintaining physical fitness, it also helps in reducing the stress felt by people, especially during this pandemic period. 


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