This probably isn’t the first thing you’ve read about Coronavirus or COVID-19. We bet you already know enough about COVID, quarantine lockdown, and how hard it can be to stay in one place for long stretches of time.
Being home can be awesome. Always staying home, not so much. Truth is, being on lockdown can drain the life out of you. Literally. Studies show that major systems in the body – things like your immune system, your metabolism, your physique and muscle mass – can be impacted by reduced physical activity. They can also be influenced by nutrition. Low-quality sources of calories can mean low immune system performance.
This means a straight donut diet may make you a bigger target for nasty things like the flu, the common cold, and more. We’re not saying that kale is a cold remedy, just that smart nutrition can help boost the immune system by giving the body the fuel it needs to function as it should.
And who doesn’t want to get fit, stay healthy, and feel as good as possible while on lockdown? Between good nutrition, plenty of water, and a home workout plan, you can get and maintain the health and fitness you want – and boost your immune system, improve your outlook, and reduce stress in the process.
Here are five ways to make your home into a lockdown center for personal health.
1. Drink more water
Good results come from good fuel. And the fuel your body needs most of all is water. Staying hydrated with water can give you a ridiculous amount of health benefits - from helping digestion to keeping you healthy at the cellular level.
How much water should you drink? The loose rule is eight glasses per day. But a good practice is to reach for water first whenever you’re thirsty. Sounds easy, but sometimes it’s tough. Only hydrating with water is the flavor equivalent of being in quarantine.
So mix it up with things like lemon slices, orange slices, or with healthy twists on H2O like Fyt Water. That way, you’re getting all the benefit without sacrificing flavor.
2. Pound down the protein
Crazy thing about the human body? It can’t produce the essential amino acids it needs to pull off routine things like building muscle, regulating hormones, or keeping immune functions where they need to be. The only way it can get those amino acids is through digestion. And the most direct route to gobbling down essential amino acids is through protein.
A body hack fitness professionals know is that consuming high levels of protein within an hour after a hard workout can do wonders for the body. When your body is fresh from the effort of a workout – whether it’s at the gym, on the trail, or as part of a home workout – it’s primed to convert protein into amino acids and push them to repair the muscles you just strained.
Odds are, though, you won’t feel like digging into a plate of ribs or chickpeas immediately after running a mile or doing 20 burpees – or even five burpees, to be honest. Things like protein shakes, amino acid supplements, and Fyt Water help you meet your protein needs while being easy to consume before, during, or after a workout.
3. Eat lots of leafy green vegetables
Spinach, broccoli, cabbage, kale. These and other leafy green vegetables are powerhouses of vital nutrients that can complement a high protein diet and provide your body with the building blocks it needs to boost the immune system and energize for home workouts.
If vegetables aren’t your thing, take some time to try creative approaches to preparing them.
4. Dive into home workouts
You’re hydrated, fueled, and ready to go – with nowhere to go. Home workouts can be more successful if you devote a regular time and space to them. And with bodyweight workouts, you don’t need any equipment.
It’s best to go into a home workout with a plan to follow. That way, you know what to expect and can track your progress as time goes on. The key to home workouts is consistency. Here’s a sample plan to get you started. But before you do, here’s a quick checklist of things to have on-hand:
● Adequate space
● Comfortable workout clothes
● Sources of hydration and protein
Home workout – Bodyweight only
Don’t be fooled. This can be tough! Try doing one set of each exercise, then cycle back through the whole plan for the second and third sets. Bonus points if you can handle a third set of burpees!