How to stay in shape in the wake of COVID-19
How can you stay fit while observing social distancing? Gym and work out have been part of our lives, and the majority of people have not had a problem keeping fit. However, it has been very difficult to continue with our normal routines during the coronavirus pandemic.
Here are a few ways you can stay fit while at home:
#1: Workout apps
The top apps on Google play store are:
Six Pack in 30 Days – Abs Workout
This workout at home app by Leap Fitness Group has a star rating of 4.9 on Google Play Store and is designed for people who want to lose weight, burn belly fat, and get six-packs. The training programme does not require special equipment and can be done anywhere. It has several scientific workout routines suitable for both beginners and pros.
Whether you are a man, woman, young or elderly, you can use the video guides to strengthen your abdominal muscles safely. This app has been designed by a fitness coach to guide you through various levels of exercise, with the intensity increasing as you advance. It also has daily reminders and a tool to monitor your progress daily.
30 Day Fitness Challenge – Workout at Home
This is another no-equipment app to keep you fit during social distancing. This app is also developed by Leap Fitness Group and has 30-day workout plans to help you lose belly fat, build abs, and give you a firm butt. You can choose the 30-day abs challenge, 30-day full-body challenge, or the 30-day butt challenge, with each challenge containing 3 levels of intensity, from beginner to pro.
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These routines have been developed to help improve your physical, emotional as well as intellectual health. With a star rating of 4.8, this app will take you through step-by-step video guides and track your progress daily. It has been designed for both men and women.
Lose Belly Fat at Home – Lose Weight Flat Stomach
This workout at home app by Leap Fitness Group has a star rating of 4.8 and requires only 10 minutes of your time. It is perfect for everybody especially during this coronavirus season when gyms are closed and everybody is looking for a way to keep their weight at the check and remain fit.
You will be able to receive daily workout routines with a video guide, and a graph showing your progress in terms of time taken, calories burned and the number of exercises completed. Apart from helping you lose belly fat, the app will provide you with health tips for a balanced diet.
Home Workout for Men- Bodybuilding
This has been voted as among the best home strength training apps for men who desire six-packs and sculpted chests. It has been designed by Simple Design Ltd to help you tone your body and strengthen your arms, chest, abs, legs, shoulders, and back muscles. There are 21 exercise levels for each muscle group, complete with video guides and progress monitoring, giving it a star rating of 4.8.
Lose Weight at Home – Home Workout in 30 Days
This app by Simple Design Ltd is aimed at helping women lose weight safely, tone their bodies, and stay fit. It has no equipment workout routines for your arms, butt, abdomen, and legs as well as meal plans to improve your health. You will be getting reminders to do your exercise and take a break after every 3 days. You will also get progress reports and calorie tracker.
A good offline alternative would be the Buttocks Workout – Hips, Legs & Butt Workout by the same designer.
Home Workout – No Equipment
This is one of the most popular fitness apps on Google Play Store, with over 50M downloads and an average star rating of 4.8.
Designed by Leap Fitness Group, it requires 5-25 minutes depending on the time you have. It is for both men and women who want to build strength and stay in shape, perfect for social distancing.
Women Workout at Home – Female Fitness
This app by Leap Fitness Group is aimed at giving women a better bikini body in just 7 minutes a day. With an average star rating of 4.8, it promises to give you a sculpted butt, flat tummy, slim legs, narrow waistline. It has step-by-step video guides complete with warm-up and cool-down exercises.
#2: Walk or jog in the morning
Even though there is a need for social distancing, residents of Nairobi are still at liberty to walk and jog in the morning as long as they observe the safety measures. It is still possible for you to wake up in the morning, wear your jogging gear, don your face mask, and hit the road for a morning jog or run.
These aerobic exercises will help you burn calories, stay fit as well as strengthen your muscles and bones. Walking is also an effective remedy against dementia, diabetes, depression, stress, colon cancer, and erectile dysfunction.
For better results, it is recommended that you walk or jog 30 minutes a day for 5 days every week.
Jumping rope is said to be better and easier than even jogging. While you have seen little girls participate in this activity, it is said to be among the best forms of work at home fitness routines.
You can perform this activity in your sitting room, outside, at the balcony, at the pouch, by the roadside, in the car park – basically anywhere!
This exercise is great for better lung health and improved breathing efficiency, making it an efficient home workout during the coronavirus outbreak. Skipping rope associated with improved coordination, lower rates of foot and ankle injuries especially among athletes, improved bone density, and improved heart health. This low-cost exercise is also said to help keep you calm, boost your mental alertness and memory as well as aiding with weight loss. You can replace it with normal jumping up and down, either on a trampoline or on a flat surface.
#4: Climbing the stairs
If you live in a flat or apartment, you can reap a myriad of health benefits from going up and down the stairs. This form of exercise helps tone your butt and leg muscles, in addition to helping you to build stamina. You do not need to go outside the building to perform this activity.
Climbing the stairs is said to burn calories faster than running or jogging. Climbing one step will help you burn about 0.17 calories, while descending will burn an average of 0.05 calories per step.
#5: House chores
House chores should not be left to the wife, mother, or nanny. Helping out in the house can help boost both your physical and mental health. Some of the chores with amazing health benefits include:
- Making the bed. This gives you a sense of wellbeing, boost your productivity and give you better sleep at night
- Cleaning the dishes helps lower stress levels
- Vacuuming the house tones the arms, legs, and core
- Cleaning with lemon-scented products reduces anger, fatigue, depression, tension, confusion, anxiety, and mood disturbances.
- Lawn mowing stirs up the grassy aroma that stimulates the mind and helps you stay relaxed.
- Planting flowers and gardening reduces depression
- Sharing house chores with your spouse improves your sexual health
- Cooking helps you de-stress, kill insomnia, and also reduce boredom.
The work-out options you adopt will depend on where you live, the resources at your disposal as well as the time available. Try them and tell us if they helped you during social distancing.