People around the world have been trying to establish new routines and find ways to maintain their physical and mental health. Many of you may be wondering:
- How can I maintain my fitness goals while stuck at home?
- Are there things I can actively implement to overcome cabin fever?
- How can you prioritise your exercise, health and self-care when limited in a confined space while maintaining a work life balance?
These are all important questions. We can’t deny that staying inactive is bad for your physical and mental health, so finding ways to keep yourself occupied is key to holistic health.
Physical activity is essential to keep your immune system at peak condition, it eliminates bacteria from the lungs and airways while increasing your white blood cell circulation and raising body temperature.
This is important because a strong immune system helps your body fight infections, especially while we’re in the midst of a pandemic.
Without further ado, here are adaptable top 5 simple health tips to help you boost your activity levels at home!
#1: An Affordable Workout that Fits Your Needs
We’ve all been there. Trying to exercise at home without any expensive gym equipment, it always feels like something is missing. It’s a challenge to find and achieve the maximum effect you often feel when you have access to equipment. Worry not, there are workouts that do not require any equipment without sacrificing your fitness goals.
The Tabata workout is one of them. Tabata is a compilation of fat-burning workouts, broken into 4 minute courses. Each course can vary from doing squats to jumping jacks for 20 seconds each, with a maximum of 10 seconds of rest in between workouts.
Tabata is just one of the gazillion at-home workouts which you can readily find available on platforms like Youtube and other fitness apps.
It’s time-efficient and effective. No excuses for those of you who think you don’t have time. You can squeeze the different sessions into your schedule, at your convenience.
#2: Prepare Home-Made Meals To Avoid Takeout
According to the World Health Organisation, you should be preparing healthy home-made meals more often and frequently drinking water to stay hydrated.
There just never seems to be enough time when everyday life gets in the way. Now that we’ve been spending longer periods of time at home, there is an opportunity to try out recipes you previously didn’t have the time for.
Cooking can be a fun activity that involves the whole family. Make the most of the wealth of free information on the Internet, join a cooking masterclass to learn new techniques, and even experiment with your ingredients! This is also a chance to evolve your cooking skills and try new taste flavours to challenge yourself, but always keep in mind the important principles for healthy eating to get all your nutrients.
Delete those takeout apps if possible to remove the temptation to order in as frequently as you used to. Takeaway foods tend to be high in calories, saturated fats, salt and even sugar.
This means you end pilling on invisible pounds because you don’t really know what goes into the food you’re eating, which throws all your fitness goals out the window.
Eating healthy can be a challenge for everyone, we make it easy to eat just what you need for a targeted effort from the comfort of your kitchen.
#3: Sticking To A Routine Is Extremely Important
The best workout and meal plans are the ones that you actually stick with.
It might seem silly, but booking your workouts and meal preps as an important “meeting” in your calendar is a great way to ensure you have time available to work out and might inspire you to get creative in the kitchen with your ingredients.
Scheduling the time is important to help you prepare mentally, and also make it a part of your day to look forward to. It becomes an activity you can check off as “complete” on your to-do-list.
At the end of the day, it will give you a sense of accomplishment.
#4: Beat The Stress With Adequate Sleep
Set your alarm, wake up early and get your optimum sleep! Getting seven to eight hours of sleep per night plays a vital role in our ability to cope with and manage stress in our daily lives.
A good night’s sleep helps to reduce cortisol levels in your body. When you’re extremely stressed, your sleep is often interrupted and you can develop sleep disorders such as chronic insomnia – which elevates stress levels.
Sleep should not be ignored at all costs. Do your best to hold yourself to a routine to establish a sleeping schedule, your rested body will thank you later.
What many people don’t realise is that stress management requires a targeted approach, no one too people need the same thing to help them manage their stress levels.
The answer to what you need can be found in your DNA. Our tests tell you whether you are a morning lark or a night owl
#5: Jump, Dance Or Run up the Stairs – It’s More Useful Than You Think
Again, who said staying fit needs a gym? The key to maintaining physical fitness is to stay active throughout your day, especially now that you’re homebound and run the risk of getting no activity.
It’s an opportunity to get creative and seize moments of active time in the day to get your body moving and fire up.
You can incorporate dance challenges being shared on social media for something fun, do simple exercises like jumping jacks while you work, running up-and-down the staircase or even stretching in-front while working or watching tv.
You can work standing on the kitchen counter and incorporate squats in between.
Create a rule, maybe if you’re watching Netflix – don’t just sit down.
You can get creative with it, do 10 jumping jacks every time the show’s main character glances into space or 20 pushups if a tiger shows up. Why just Netflix and chill when you can also burn some calories in between. Seize every moment!
Who hasn’t been guilty of constantly postponing their health and fitness goals?
CircleDNA is here to help you gear up into action! Our mission is to empower people to get ahead of health issues – ease the burden on themselves, their families and our precious healthcare systems.
We believe that reaching your fitness goals should not be rocket science, the only way that you are going to actually improve is if you have a clear path with targeted objectives and actions that show you how to get there.
Wondering how DNA testing can help you achieve your wellness goals?
CircleDNA helps you become the best possible version of yourself.
Whatever your goal, our team of genetics-trained health coaches can personalise your path to a happier, healthier life.
It’s time to start achieving your ultimate health and fitness goals, we can empower you with the tools you need to realise those New Year’s Resolutions you’ve been setting this 2021!
Don’t take our word for it!
With CircleDNA’s mission to enable everyone to have control of their health through genetic insights. Some of our ChangeMakers have set strong examples by empowering themselves with such actionable knowledge.
Anna may have learnt it the hard way to treat her body right, but along this challenging journey, she figured out a few things by herself – becoming a certified nutritionist and monitoring her DNA-based diet wisely. Today, her experience and insights serve something bigger.
If Anna can be empowered by hacking into her genes and finding out what is right for her, why not you?