Get ready to go! Many of us struggle to keep active in 2020 after months of lockdown and closed gyms. We have some tips to help you get back on track after lockdown.
Gradually increase activity levels
Don’t expect to get back to where you were before taking a break from exercise. Doing any exercise is better than doing nothing. Don’t get too discouraged if you do less than you expected.
It’s important to be realistic about your expectations. You don’t want to push your body too far and injure yourself. Or get frustrated and give up.
Start walking at least one mile per day if your activity has dropped completely since locking down and working from home. Although it may not seem like much, even 30 minutes of walking per week can increase your cardiovascular fitness, muscle power, and bone strength.
You can build on these foundations by doing a few runs per week or at home to gradually increase your fitness.
Look at your diet
Many people feel out of shape due to lack of exercise, even though they are tempted by take-outs, sweets, and cold weather. It’s crucial to eat a healthy diet to help you get back on track.
You need to eat enough fruits and vegetables every day. Your diet should also include protein and the right kind of fat to ensure your body gets the nutrients it needs. Carbohydrates should account for between 45 and 65% of your daily energy intake. However, it would be best to choose complex carbohydrates such as whole grains and beans.
Reduce sugary foods and beverages and reduce your intake of saturated fats such as hard cheeses, biscuits, cakes, and pies. Avocados and oily fish are good sources of unsaturated fats.
You will feel better and have more energy to exercise if you improve your eating habits. It would be best to drink plenty of water before and after exercising. Even though you might need to replenish electrolytes later, it is important to look for sports drinks with potassium and calcium.
You might still feel extremely low in energy. This could be due to a deficiency of certain vitamins or nutrients. If you feel tired or breathless, it could be due to a folate deficiency. You can either eat foods like spinach, lentils or broccoli or take l-methylfolate to increase your levels.
Get back into an exercise routine
It is a great way to get back to exercising. It doesn’t seem difficult, and it quickly becomes part of your daily routine. You can set your alarm half an hour before work and allow yourself some time for home exercise. Or, you could start running on your lunch break every day. It would be best to find a way that works for you so that exercise becomes a routine and not a chore.
Make exercise fun
Finding something you enjoy is the key to staying committed to exercise for the long term. Don’t go to the gym if you don’t like it. It is not the only way of exercising. For some, it may not be right for them.
You can increase your fitness level by doing different activities such as dancing and cycling. You’ll find that exercise is something you love and will be more motivated to do it.
Track your progress
A fitness app that tracks your progress can also be a great way to get back in shape. You can keep track of what you exercise and when you do it. This will help you stay accountable and motivate yourself to continue.
To help you track your progress on your fitness journey, you can also use the activity monitor in the Everyone Active profile area.
Strava and Fitbit allow you to share your activity with others so that you can compete against friends. Many apps called ‘Couch To 5K’ can help you get started in running or other fitness activities.
The Every On Demand membership option can be a great choice for many reasons. They are a great complement to the exercise that you can do in our centers, even if you don’t want or can’t make it to our centers. You have access to the most diverse range of wellness and fitness partners available. There’s a session or service for everyone, regardless of how they feel every day, including personal training and fitness. It is also a great value. You get eight amazing providers for just PS9.99 per month. Each provider offers something different. The Everyone On Demand package includes eight providers, including the EA Series exercise program. Mindshare is a mental health company. Keiser focuses on exercise bikes. You can also find your favorite Les Mills classes, digital personal trainer sessions from Trion, WithU, and group fitness classes starting at SH1FT.
When you are trying to get back in shape, the most important thing is to slow down and take care of yourself. Although it may take some time before you reach your former fitness levels, being patient and keeping going is worth it.