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Getting back to shape – Life after Pandemic

Category: Vissco

It is now an agreed fact that with the onset of the Covid 19, the year 2020 is probably one of the craziest we may have witnessed in our lifetime so far. It has completely changed our lives and everyday routines, forcing us to put everything on hold and stay at home until it ends. The extensive social distancing policies put in place to limit the spread of COVID-19 mean most people will have to spend much, if not all, their time at home

Self-isolation means far fewer opportunities to be physically active if you are used to walking or cycling for transportation and doing leisure time sports. The home environment now offering opportunity to be sedentary (sitting or reclining) is also now become a cause for concern

While self-isolation measures are necessary, our bodies and minds still need exercise to function well, prevent weight gain and keep the spirits high during these challenging times

Set Your Fitness Goals Wisely:

If you are a passionate fitness enthusiast or just a novice at working out, setting your fitness goals is the first step you should take before you get back to your normal everyday life. This is extremely important especially for people who had a consistent workout schedule before the pandemic. Exercise can help keep our immune system strong, less susceptible to infections and their consequences

Even before the restrictive conditions were announced, physical inactivity cost 5.3 million lives a year globally. Therefore, we should consider ways to limit the effects of the impact of the COVID-19 crisis, as well as its wider impact of contributing to the long-term chronic disease crisis

A SMART technique can be very helpful which means that your goals should be specific, measurable, attainable, relevant, and timely. You need to also remember, that you have not been working out for weeks, so be sure to set realistic goals

Global recommendations are for all adults to accumulate at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity per week, as well as muscle-strengthening activities on two or more days a week. Any activity is better than none, and more activity provides more physical and mental health benefits

Focus On Consistency:

When going back to your routine after a long time spent at home, another essential thing you will need is consistency which means that you will need to start with small yet achievable goals that will help you build your routine back

Some useful tips to get back in shape before and after the pandemic will ensure that your set goals that will not fail:

1] Sitting, standing and movement

Take regular breaks from continuous sitting in front of your computer, tablet, or smartphone every 2- 30 minutes. e.g A few minutes break to walk around the house and some fresh air on the balcony. Alternate periods of standing while working by creating your own stand-up desk area

2] Make stairs your best friend

This is an extremely time-efficient way to maintain fitness. It helps your entire lower body with an effective workout. Stair climbing works all of your major lower-body muscles, including glutes, hamstrings, quadriceps and calves. A three 20-second, fast stair climbs a day without using hand rails, can improve fitness in six weeks. Stair climbing, also avoids uncomfortable lift encounters with other self-isolating neighbours

Internal stairs also offer more stair climbing and strength exercise opportunities

3] Use your own bodyweight

Home based strength exercises that utilize your own bodyweight – such as press-ups, sit-ups and planks – are as important for health as aerobic exercise. These exercises help to gain your core strength, improve posture, relieve lower back stress and improve overall performance

The lower region of the spine supports the whole body and any malfunction in it due to either an injury or long hours spent working on computers can affect the working of the whole system. To counter this, we can take help of yoga and strengthen the lower back – the natural way

Let’s have a look at some routine lower back yoga exercises that can make us stronger and healthier during and post this crises:

A] Dhanurasana

This pose strengthens the lower back and abdominal muscles, keeping the whole back flexible

B] Natarajasana

This pose stretches and tones lower back along with hips and abdominal muscles, making the spine flexible

C] Setu Bandhasana

This pose strengthens the lower back and provides relief from backache

D] Matsyasana

This pose eases tension in the lower back, while enhancing blood circulation in the hip joints

Benefits of these Yoga postures

* Helps improve the body posture

* Relief from back pain

* Strengthens the back and abdominal muscles

* Completely relaxes the tired back

4] Dance the blues away

Dancing is an excellent way to protect the heart and maintain fitness as it can reach moderate and vigorous intensity and can even imitate high-intensity interval training. Dancing targets areas such as arms, chest, quads, glutes, hamstrings and core. This high-intensity exercise is a great warm up because it works out your entire body

Dancing also has established mental health benefits to help us cope with the coronavirus-imposed solitude

Last but certainly not least, celebrating your progress is another crucial thing you need to do because that’s exactly what you deserve. As you can tell, there truly are so many amazing ways to get back in shape after spending weeks in self-isolation due to the pandemic. So, if this is one of your top priorities once this crazy situation is over, just stick to the tips

Use Vissco Supports-Lumbo Sacral Belts, Posture Aid, 3-D Knee Cap will relieve some of the aches that you may have developed during the quarantine and the Exercise Aids- Active Band-Physical Resistance Bands, Cycle Exerciser, Tonomatic Exerciser, Physical Exerciser will help get you back to shape

Checkout the Links:

https://www.vissco.com/index.php/pain-solutions/back/sacro-lumber-belt.html

https://www.vissco.com/index.php/posture-aid-1207.html

https://www.vissco.com/index.php/pain-solutions/knee/pro-3d-knee-cap.html

https://www.vissco.com/index.php/activeband-physical-resistance-tubing-with-grip-handles.html

https://www.vissco.com/index.php/activeband-4984.html

https://www.vissco.com/index.php/activeband-4977.html

https://www.vissco.com/index.php/walking-and-mobility-aids/general-aids.html

Source:

https://www.artofliving.org/in-en/yoga/health-and-wellness/healing-lower-back-yoga

https://artofhealthyliving.com/

Once that is done, you will gradually get back in shape and become the best version of yourself. That’s a promise!

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