It’s very important to boost one’s immune system during this time!
Because of the global pandemic caused by the novel coronavirus, our lives have undoubtedly—and drastically—changed. This is the “new normal” now: Staying at home in an effort to flatten the curve. Every day, essential workers and frontliners risk their lives for those who stay home, so the best thing we can do is to do exactly that.
But this means that our usual habits have changed, too. If you used to go to the gym on a schedule or go on a run after work, it’s hard to do that now. Luckily, wherever in the world you may be, you can still do simple exercises to stay healthy and boost your immune system.
This matters especially now because a strong immune system is what’s needed to help prevent getting sick from COVID-19, among other factors of course, but staying fit and active can definitely help.
Here are some simple exercises to keep you moving. A lot of them can be done in the comfort of your home, and many of them don’t even need actual equipment. Remember to warm up before each of them!
Sit-ups can help improve core strength, muscle mass, flexibility, and even help your posture. According to Healthline, the correct way to perform a sit-up is to lie down on your back, bend your legs and make sure your feet are planted firmly on the ground. Place your hands behind your ears (without pulling your neck), then curl your upper body all the way up toward your knees, exhaling as you do so. When you lower yourself down, inhale.
Push-ups can strengthen all major muscle groups, according to Live Strong. By strengthening your muscles, you’re also helping yourself sustain a healthy weight, strengthening your bones, facilitating your movement, and managing blood pressure and blood sugar. To do a push-up perfectly, the American Council on Exercise, via Live Strong, recommends that you place your hands on a mat, shoulder-width apart, with your fingers facing forward. Brace your torso and fully extend your body, as if in a planking position. Make sure your head and spine are aligned, too. And then, slowly lower your body toward the mat while allowing your elbows to shift outward. When your chest or chin has reached the floor, press your arms upward until they’re fully extended.
Zumba is another exercise you can do at home, with a lot of videos online to guide you. According to Piedmont Healthcare, Zumba tones your entire body, boosts your heart health, helps you de-stress, improve your coordination, all while having fun! Make sure to pair your sessions with proper diet and nutrition, as many Zumba instructors, according to Pop Sugar, will recommend that first and foremost.
There’s nothing simpler—and easier—than walking! Put on some rubber shoes and do a few laps around your house, whether in your living room or around your yard. According to Better Health, walking has the following benefits: increased cardiovacular and pulmonary fitness, reduced risk of heart disease and stroke, stronger bones and improved balance, improved management of conditions such as hypertension, diabetes, high cholesterol, and more. To make sure you’re walking properly, make sure that your posture is correct, your arm and foot motion are properly done, and your walking stride is correct.
Weight lifting can improve your posture and allow you to have better sleep, according to Global News Canada. It also helps you gain bone density, maintain weight loss, boost metabolism, lower inflammation, and more. You may think that you need equipment to do weights—as many instructors will prove during this quarantine, all you need are some easy-to-get items from your home, like a sack of rice or some softdrink bottles by the liter, filled with water.