Ben Emanuel II
The Covid19 Pandemic has put the world on standstill. The economy is affected while some countries even entered a recession. With over 23 million cases worldwide and the possibility of having a safe and effective vaccine before the year ends is still unrealistic; we need to make sure that we do our part to stay safe.
It means that without a vaccine, we need to always wear masks, maintain social distancing, avoid crowded places, and wash our hands. However, we also have to boost our immune system to be able to have a fighting chance in case you’ve been infected by the virus.
The only problem is that a lot of people don’t have access to a gym nowadays. A lot of gym-goers are hesitant to go to their local gyms. And even if the gyms are allowed to open, 59% of Americans in a survey mentioned that they don’t have plans of renewing their membership given the possibility of contracting the virus in a gym setting.
The good news is that you can have your gym equipment at home. You can still stay fit despite the absence of exercise machines you typically use in your local gym.
It has been established that exercise is good for the body. It's medically proven that exercise can reduce the risk of having coronary heart disease and stroke by 35%. It is also known to reduce the chances of getting colon cancer by 50%. Ultimately, exercise lowers the risk of early death by 30%.
How does it help our chances against Covid19? Physical activities are said to have the capacity to flush bacteria out of the lungs and airways. It can also cause positive change in how our body reacts to infection. Regular exercise can change antibodies and white blood cells (WBC) allowing both to circulate in our system more rapidly. This helps in detecting infections earlier before the infection gets worse.
And also, ever wondered why you get that high after your workout? Not only does it promote the secretion of endorphins or your happy hormones, but workouts can also slow down the production of stress hormones that can negatively impact the immune system.
Another question asked by a lot of people these days is how much exercise should they be doing? The Department of Health and Human Services recommends that you should be doing 150 minutes of aerobic activity or 75 minutes of vigorous aerobic activity a week. On top of that, you should be doing strength training wherein you train all your muscle groups at least twice a week. But as a general rule, you want to be doing moderate physical activities every day for 30 minutes.
A lot of people find it difficult to do their workouts at home. That’s because they’ve been used to doing their exercises in the gym. But now that the gym is gone, here are some tips that can help you stay active even when you are at home.
The first move is to have workout equipment in your home. You don’t need to pay for a $1,000 treadmill. Instead, you can buy a few kettlebells or dumbells, a yoga mat, and even better if you can have some resistance bands. Ideally, you also want a pull-up bar but it depends on the available space in your home.
Now that you have all the equipment, you don’t have to get bored doing the same workouts every day. You can mix things up. You can do a variety of swing variations on your kettlebells or even add some resistance to your exercises with resistance bands. And once you are done, you can relax and stretch your muscles on your yoga mat to maintain flexibility.
Next, you also want to designate a place where you can do your workout. Though you can’t go to the gym, your little space at home is your gym for now during the pandemic. Some people convert available rooms and turn them into a small workout studio. If you have limited space, it can be a small spot.
You also want to make sure that you are going to designate a schedule when to workout. Keep in mind that staying active is all about building a habit. Once you have a routine, it is going to be easier to get up and do the exercise at your designated time.
For others, working out at home tends to get boring especially if they are living alone. You can always get a training partner and organize a time when you can work out with friends via Zoom. This helps motivate people and even let them maintain their social circle during the Covid19 pandemic.
Staying at home can help contain the virus. But this doesn’t mean that you shouldn’t boost your immune system. By doing exercises and eating healthy, you can boost your immune system and increase your chances against Covid19.