Here's how to stay fit!

Training tips for the Corona lockdown

Due to current measures to contain the coronavirus pandemic, gyms and other sports facilities have been closed for months in some cases. But exercise isn't just a mood booster; it also keeps you healthy. With sufficient exercise and appropriate precautions, you can stay fit even during these challenging times.

Sport is important for health

Exercise and regular physical activity strengthen the immune system. Especially in the current situation, exercise is extremely important: because exercise and physical activity promote mental and physical health . A strong immune system ensures that we get sick less often and recover more quickly from illness. Therefore, you should ensure you get enough exercise even when there is no increased risk of infection. The World Health Organization (WHO) recommends that adults get 150 to 300 minutes of endurance exercise per week. This is intended to help prevent chronic diseases such as diabetes mellitus, cardiovascular diseases, cancer, and depression.

Which sport would be suitable now?

The best sports are those that can be practiced outdoors. Fresh air strengthens the immune system and reduces stress, while also allowing for ideal social distancing. Jogging or walking, as well as – where possible – cross-country skiing , are ideal options and can be enjoyed alone or with others.

However, those who are reluctant to be physically active outdoors during the cold winter months can still get plenty of exercise at home. There are now numerous apps, YouTube videos, and online courses that allow you to do workouts and exercise within your own four walls . Sports and fitness exercises such as yoga, Pilates, or back exercises are particularly well-suited for this, as they require little to no equipment.

But even without specific instructions, you can do something for your fitness at home. For example, with the following easy exercises:

• Hold a towel about shoulder-width apart with both hands and taut it. Bend your knees slightly and lean your straight torso forward a little. Pull the taut towel from your thighs up over your head and hold it there with a straight back for about 30-45 seconds. Then relax briefly and repeat the exercise at least 3 times to strengthen your back muscles.
• Lean your back against the wall and lower your buttocks until your knees form approximately a 90-degree angle . Hold this position for as long as possible. This will strengthen your glutes and leg muscles.
• The classic home workout exercises are push-ups or planks . These exercises are ideal if you want to tone your arms and train your overall body tension.

In addition to exercising outdoors or at home, you should also incorporate regular movement into your daily routine . For example, those working from home can do short exercises or a quick workout more often. Even shopping trips or commutes can be a great way to integrate healthy movement. For instance, avoid the elevator and take the stairs instead, or walk or cycle to work.

You can further strengthen your immune system with additional measures to help you get through the winter in good health.

Reference: Wavebreakmedia