Here are some tips that health experts share on a way to improve your fitness, eat healthy, and avoid weight gain while you reside home.

Woman exercising at home


If you’re accustomed to visiting the gym regularly, then you continue to must be combating settling into a brand new normal amidst of COVID-19. If you were dedicated to your routine or struggled to make it to the fitness center pre-COVID-19 pandemic, here is nice news for you that there are practical ways to adapt your workouts at home as well. If you’re thinking that it’ll be hard, trust me it won’t be. In fact, maintaining your fitness gains is simpler than you’re thinking and doesn’t require the maximum amount of effort as you’re thinking. During a gym hiatus, the practical advice can prevent you from losing ground, beat off weight gain, or maybe lose weight, and facilitate you remain healthy and powerful.

A person doing an intense workout


If you have drifted off a little from your workout time during this crisis, don’t worry. Current research suggests that it takes just three weeks of no training to come across a level of notable muscle loss.

Bill Kwiek, who is a board-certified athletic trainer and a health and wellness consultant, says, “It’s surely possible to prevent the loss of fitness gains.” He further adds that if you come up with the correct programming and effort, you will not just avoid losses, but you will have gains during this time as well.

A notebook beside a cup of tea


The Office of Disease Prevention and Health Promotion advises that to obtain the most health benefits from physical activity, at least 150 to 300 minutes are needed by adults, of moderate-intensity aerobic activity each week and muscle-strengthening activities twice a weak.

Erwin Seguia, a board-certified specialist in sports physical therapy says that one way that can be achieved is to carve out 30 minutes five days a week. Seguia also suggests an at-home cardio option that is Tabata. A Japanese scientist Izumi Tabata and his research team from the National Institute of Fitness and Sports in Tokyo created this workout. This workout is a type of high-intensity interval training (HIIT). For instance, Tabata session involves eight rounds of 20-second exercises at the extreme effort, with 10 seconds of rest in between, says Seguia.

Kwiek also says that it’s important to give your body proper rest time after workouts, so your body will recover and adapt, which helps in supporting the performance improvements and results of fitness.

Woman working out at home


Kwiek states, “There is a plethora of free body-only home workouts available via social media and personal trainers during this time.”‘

You too can arrange one-on-one sessions with fitness experts through facetime, or you can engage a professional to design a personalized program based on your goals and the equipment you have at home.

Seguia thinks there’s is not any one-size-fits-all process. A general guideline is needed to engage in two to three strength training sessions per week using your own body weight.

The routine can include a sit to stand move also known as squats. And step up/down for your lower body that is walking up/downstairs with minimal support. Moreover, a push and a pull for your upper body. And if you don’t have free weights then many household items can provide extra weight like water jugs, rice bags, or a bag filled with books.

Woman taking an online workout session


Your utmost priority at this time is exercising safely. This is to make sure that you won’t have to seek a doctor’s care for an injury related to fitness. When you come across a workout online, pass it through some filters before engaging.  According to Kwiek, “The key to exercising at home safely is not to exceed or change the load you normally pot on your body.” Let’s suppose that you don’t do long runs usually as part of your gym program, then it is not a good idea to start doing multiple miles runs regularly when you are at home now, says Kwiek. And if you are doing any new fitness activities at home, He advises to start at the beginner level, and gradually progress as your body adapts.

Seguia says, “If you’re doing an exercise for the first time, and anything in the movement feels sharp or stabbing or becomes uncomfortable enough that you have to change the way you’re doing it, it’s time to stop.”

Woman working on her laptop


If you had an irregular workout routine in the past, now is the perfect chance to develop a ritual which can eventually help you stave off weight gain, or even upgrade your body position.

Kwiek says, “This might be a once in a lifetime opportunity to start a more consistent workout routine.”

He further adds that the number one excuse for lack of exercising is not having enough time. Now that you are at home, and everything that kept you busy before is on hold right now, this is an ideal chance to create a schedule.  He recommends physically writing down and scheduling exercises into your week. This way, this practice can improve the possibility that you will hold yourself responsible. Seguia advises that another smart accountability strategy is to commit to a workout buddy, either in your home, or through calls, texts, or social media. He adds, “Habit building is hard, but it’s not impossible.”

A bowl full of fruits


Healthy eating plays a major role in preventing weight gain besides exercise.

You don’t have to throw out your favorite treats. Try to enjoy them less often rather than enjoying them daily. Take balanced meals composed of lean protein, healthful fat, and moderate portions of fiber-rich carbohydrates, including whole grains, starchy vegetables, and fruit. Luckily, research shows that regular exercise naturally derives healthier eating.

A sad woman holding her face in hands


Last but not least, if you are tempted to take a break from exercise until restrictions are lifted, there are major reasons to be patient with. Seguia says, “Exercise and regular movement helps with immunity, digestion, and other body functions.”

Kwiek adds that being active has also been shown to boost up energy and mood, lessens the stress, and improve cognitive function. Kwiek says, “Exercise is an easy way to maintain your best physical and mental health during this uncertain time.”

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