In these tough times, it is very easy to derail and not cultivate a healthy routine. In a situation like this, start with setting small targets without any pressure. A person loses half the battle when he thinks of not being able to start a workout simply because he feels that he would have to devote that intense, rigorous one-hour to a workout session. Rather change the approach and just get started with a thought – just do an easy 10-15 minutes session at home. Remember it is just a letter of getting started and getting over your lethargy. Rest will fall into place one day at a time. Fitness & wellness are way beyond your aesthetics and how the world judges you on your body composition.
A lot of times one should learn to focus on the ultimate ‘Feel Good’ factor which one attains from exercise or by doing any physical activity. Today, the most overlooked phenomena in an individual’s life ismental health and it is largely compromised. Regular physical activities not only help to bring the body into rhythm but also benefits mental health.
A key benefit of physical activities/ exercising on mental health is that it eases your anxiety levels. Research on depression, anxiety, and exercise shows that the psychological and physical benefits of exercise can also help improve mood and reduce anxiety.
Regular Exercise may help ease depression and anxiety by:
- Releasing feel-good endorphins
- Takes your mind off worries
- That 30 mins to an hour of exercise or any physical activity such as playing sports keeps you engrossed, which also means you are away from negative thoughts for that duration.
- Gain confidence - Achieving your goals, even small ones, often boosts your self-confidence. Achieving good aesthetics can also make you feel better about your appearance.
- Self-Esteem - Exercise can help boost your self-esteem, which has a direct impact on your mental health. Learning how to nail that yoga pose, finally doing a pull-up with your bodyweight,or lifting a certain amount of weight can leave you with the feeling that you can achieve specific tasks that you set out to accomplish, which is the best way to boost self-esteem.
Benefits of indulging in physical activities include:
- Cardiovascular health
- Weight management
- Improves bone strength
- Helps Managing cholesterol levels
- Since exercise has its positive impact on stress, it also translates into managing your blood pressure.
- Improves sleep
- Anti-ageing benefits and many more
Remember just incorporating about 200 to 300 mins per week – i.e. 30 - 50 mins of workout / 6 times a week can do wonders for a person. Exercising doesn’t alwaysmean conventional gym exercises. One can also include any physical activity such as playing a sport, jogging, cycling, moving around more in your house, using stairs over elevators or escalators, playing with your pets, etc.
Structure your weekly exercise plan as follows:
- Monday / Wednesday/ Friday: resistance training for 30 to 45 mins. One can alternate between Yoga & resistance training as a variation
- Tuesday/Thursday/Saturday: easy cardiovascular activity such as jogging or cycling for 25 to 45 mins or playing a sport of your choice, for example; tennis, badminton, soccer, basketball, etc
- Go for easy/moderate/intense walks daily for 30 to 45 mins depending on your conditioning levels.
- It is said, it takes is 3 weeks / 21 days to get habituated to a routine. It is just a matter of breaking that inertia and a large part of one’s health get taken care of.
Now that this pandemic has taught us the value of health &fitness, let us all pledge to make exercising a way of life and not a short term temporary goal. Let’s practice & preach a healthy lifestyle and leave a legacy for the generations to come as to how to battle this phase and emerge victoriously.
STAY HOME, STAY SAFE, STAY FIT
About The Author
Vinay Sangwan also popularly known as ‘Bababell’ has been part of the fitness Industry since 11 years now. Here are some of his major credentials which include Maste..
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