Staying Fit and Healthy in the Pandemic: Seven Ways to Optimize Your Physical Fitness

people at the gym

The COVID-19 pandemic has brought the fast-moving world to a standstill. It has compelled individuals and families to stay in the comfort of their homes. Also, it has closed public places and regulated the reopening of business establishments. As such, people have got stuck at home with less and less physical activities.

Promoting physical fitness, however, has now become more critical than ever. People have to be as physically active as possible to foster their physical health, mental wellness, and overall well-being. However, even the gym buffs and fitness junkies have struggled to keep up with their workout routines during the pandemic.

Fret not, as we’ve rounded up some practical tips for you. Here’s how to optimize your physical fitness amidst the pandemic:

1. Set up a house gym

Last year, most fitness centers closed during lockdowns as they weren’t considered essential services. This year, some fitness centers have reopened, but with health and safety protocols set in place. Still, proper authorities do implement restricted movements, as it isn’t safe yet to go outdoors. As such, it’s best to bring the gym into your house. That said, look for a dedicated space or construct a room to have a workout place at home. In fact, house gyms have become a trend among many homeowners during the pandemic.

2. Invest in workout tools and equipment

There has been a sales increase in health and fitness equipment during the pandemic. Its revenue had doubled from March to October of last year. That said, it’s best to invest in workout tools and equipment to complete your house gym. Some of the exercise tools you can purchase include dumbbell, barbell, and kettlebell sets. You can also buy fitness equipment such as a training bench, treadmill, stationary bicycle, and even a fitness ball.

3. Buy exercise outfits, gear, and accessories

To get you inspired working out at home, it’s a good idea to purchase workout outfits, gear, and accessories. Wearing clothes appropriate for exercise will not only make you comfortable. Doing so will also set your mood for the workout routines. The same is true if you have workout gear like a gym vest, leggings, training socks, and running shoes. To complete everything, have a gym mat, bands, tubes, and a fitness tracker for your fitness accessories.

4. Purchase supplements for fitness

To boost your muscle growth, build your strength, and prolong your endurance, you can purchase supplements designed for fitness. But get these supplements from trusted suppliers and ensure that they are FDA-approved. Most of these products are protein powder obtained from certain manufacturers. Healthline suggests you look for active ingredients such as creatine, beta-alanine, sodium bicarbonate, and branched-chain amino acids (BCAAs).

home exercise

5. Have alternative exercises at home

It’s good that you can always have alternative exercises at home. Even with the lack of fitness tools and equipment, you can resort to body-weight training. A perfect example is calisthenics. You can perform bar workout routines as long as you have a stable bar installed at home. Another is abs workout with various routines that you can follow via YouTube channels. Lastly, you can do basic exercises like jumping jacks, squatting, pull-ups, curl-ups, and planking.

6. Make time for rest and recovery

Did you know that resting is a part of the overall fitness equation? Yes, taking the time to rest and getting enough sleep will allow your body to heal and muscles to recover. Fitness experts suggest that you don’t work out every day to allow yourself to rest. Also, it’s best not to exceed more than two hours per workout session. If you insist, you won’t be able to reap the full benefits of your workout. Ultimately, doing so will defeat the purpose of your fitness and even compromise your health.

7. Have proper nutrition

Eating healthy is a part of your physical fitness. In fact, only 30 percent comes from your workout exercise, while 70 percent from your food intake. Yes, you have to monitor what you eat to optimize your overall physical fitness. Opt for foods rich in protein and avoid fatty and starchy foods. Go for lean meats, poultry, seafood, dairy products, nuts, legumes, and beans.

The COVID-19 crisis doesn’t have to stop you from getting physically active. There are ways to continue pursuing your fitness journey amidst staying at home. To optimize your physical fitness, consider the practical tips recommended above—from setting up a house gym to purchasing supplements down to having proper nutrition. All these will keep you physically fit and healthy, even amid the pandemic.

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