The Coronavirus has forced the government to close all gyms, parks and fitness centres around the world. People are maintaining social distancing, ensuring that they stay away from public health facilities. This has caused many of us to become couch potatoes, curling up on the sofa with a bag of crisps and a soda – ready to binge watch TV shows to pass time. Although for some people this is a dream come true, but long bouts of laziness and a sedentary lifestyle can adversely affect our health, causing unwanted weight gain and health issues in the long term.
The truth is, we do not need gyms and parks to stay fit. A minimum of 30 minutes of cardiovascular exercise every day and strength training twice a week is enough to keep us fit. According to the WHO, 75-150 minutes of moderate to high-intensity exercise can fight the containment blues better than we can imagine.
Note: If you cannot find time to do an exercise regimen every day or if you find these exercises to be boring, you might want to join an online dance class and ensure that you stick to the rhythm for 20 minutes a day at the minimum. Intensive dancing can help you stay fit and keep you entertained while you are at it.
We at Volumetree take employee health very seriously and our fitness-centric group at work was hard at work long before containment orders were issued by the government to ensure that our employees can ease into the work-from-home rhythm in time. We issued a fitness guide that helped employees stretch, exercise and take breaks throughout the workday, ensuring that they get used to this rhythm when they are at home as it is a part of their daily work regime.
Here’s our specially curated guide that your company or you can use to help yourself stay fit and active during this lockdown.
Note: if you are over 55, please ensure that you consult your physician before following this regimen.
1. Eat light, frequent meals
We know that it is tempting to be at home all the time and not eat those crisps, sodas and chocolates we all hoarded before the quarantine orders came in. Eating a nutritious, well-balanced and low-fat meal is easy to prepare and can be the first step towards ensuring good health during the lockdown. (Click here to get our nutritional guide for those living alone or those who do not know how to cook too well)
2. Take those breaks
Taking short, 5-minute breaks are a perfect way to ensure good health by getting your eyes off the strain of the computer monitor and letting your mind get off work. Here’s what you can do to rejuvenate in these 5 minutes:
Prerequisite: turn off your monitor, put your phone on silent mode or go to another room, if possible.
- Stand up – 1 minute
Getting up from your desk helps you improve your circulation and take your mind off the computer for a bit. Take this opportunity to stretch a bit, helping those tired back muscles get that much-needed break.
- Walk about – 1 minute
Walking about a bit can go a long way in breaking the couch potato rhythm.
- Relax – 2 minutes
Face away from the computer and other light sources if you can. Sit on your bed or on a yoga mat. Close your eyes for two minutes and try to relax.
- Take deep breaths – 1 minute
Deep breathing is the best way to help your body oxygenate and get refreshed for the next session at work.
3. Drink lots of fluids
Drink at least 2 liters of water during the time that you’re working. Staying hydrated has its benefits, including helping your body flush out toxins.
4. Housewalking
Although a lesser-known phenomenon, housewalking is a very good way to stay fit. During the lockdown, all most people living in high rises have is their own house to work out in. One of our team members managed to clock 10,000 steps a day without fail for two weeks by taking 40-minute walks 3 times a day. This helped her enhance her digestion and complete her body warmup for that high-intensity workout session that followed.
5. Exercise, exercise, exercise
We cannot stress enough that exercising at least 30-60 minutes a day goes a long way in keeping you fit for life. Here is our exercise regimen that you can follow for optimal health:
Note: Our 5-minute warmup session is important to loosen up those muscles and get ready for this workout session.
- Relaxation
Sit on the floor or your bed or any other flat surface. Cross your legs, straighten your back and close your eyes. Stretch your arms and put your hands on your knees. Start to breathe, and continue to progressively increase the depth. Stay in this position for a minimum of 5 minutes.
- Stretching your chest and shoulders
Stand straight. Now interlace your fingers behind your back, stretch your arms out as far as you can and open your chest forward. Hold for 30 seconds or more. Now relax and repeat twice.
- Squatting
Squatting is a good way to strengthen the muscles in your legs and glutes. Spread your legs at hip distance, point toes outwards. Bend your knees as much as you can, keeping your heels on the ground and your knees over the feet. Hold for 5 seconds, then stand back up. Repeat 10 times, then rest for 30 seconds. Do 5 repetitions.
- Knee to elbow touch
Stand straight. Now touch one knee with the opposite elbow, then repeat with the other knee. Repeat for a minute, then rest for 30 seconds, do 5 reps in total.
- Planks
Now that we have warmed up, it is a good time to enhance our core fitness. Lie down on the exercise mat. Now get on your knees, and put your elbows under your shoulders. Now get on your toes instead of your knees and keep your hips at head-level. Hold for 30 seconds or more, rest for 30 seconds and repeat 5 times. This exercise is great for your abs, arms and legs.
- Chair Dips
Get a stable chair on your mat. Place your arms on the base of the chair while holding your feet half a meter away from the chair. Bend your arms and lower your hips towards the ground, then straighten again. Repeat 10-15 times with 60-second breaks.
- Stretching back and shoulders
With your knees on your ground, rest your belly on your thighs, your hips on your heels and stretch your arms forward. Hold for 30 seconds. Repeat 5 times.
- Bridging
Lie down on the mat, with your knees over the heels. Lift your hips as much as comfortable and slowly lower them again. Repeat 10-15 times with a 30-second rest.
- Knee Lifts
Stand up on the mat and touch your knee with your elbow by lifting your knee to the side, alternating with both sides. Perform for 2 minutes, then rest 30 seconds, then repeat 5 times.
- Relaxation
Lie back on the mat, with your legs slightly stretched and your arms 5-7 inches away from your body. Lie in this position with your eyes closed for up to 1 minute. Now slowly get up.
We hope our 8-point exercise regimen has got you all excited. Repeating this set of exercises daily can help you stay fit, health and relax at the same time, ensuring that you are fit to go out into the world when the lockdown eases. Take care, stay safe, eat well, sleep well and let us know if you need any inputs about this exercise regimen. Good luck!
To read more:
- The Impact Of Technology On The Healthcare Industry
- Fitness App Development Guide
- How To make a workout app like Cult.Fit
- How to create MyFitnessPal like fitness tracking app
- 7 Biggest Healthcare Industry Trends
Wonderful post! Keep up the good writing. Thanks for sharing with us!
Spot on with this write-up, I truly think this website needs much more consideration. I’ll probably be again to read much more, thanks for that info.
Thanks a lot Jennifer for your comment.
Nice information
Staying fit in this outbreak is very crucial, Staying fit will also help us in making our immune system stronger in these trying times.
Love this! Exercise has never been more important for our mental health!
I have recently started a blog, the info you provide on this website has helped me tremendously. Thank you for all of your time & work. “A physicist is an atom’s way of knowing about atoms.” by George Wald.
I¦ve been exploring for a little bit for any high quality articles or blog posts on this kind of area . Exploring in Yahoo I ultimately stumbled upon this site. Studying this information So i am happy to exhibit that I have a very excellent uncanny feeling I came upon just what I needed. I most indisputably will make sure to don¦t omit this website and give it a look on a constant basis.
Amazing! This blog looks just like my old one! It’s on a totally different subject but it has pretty much the same page layout and design. Wonderful choice of colors!
There is perceptibly a lot to know about this. I feel you made certain good points in features also.
I gotta favorite this web site it seems handy very useful
Thank you for the auspicious writeup. It in fact was a amusement account it. Look advanced to more added agreeable from you! By the way, how can we communicate?
My spouse and I stumbled over here coming from a different web address and thought I might check things out. I like what I see so now i am following you. Look forward to looking at your web page repeatedly.
Youre so cool! I dont suppose Ive read something like this before. So good to search out any individual with some original ideas on this subject. realy thank you for beginning this up. this website is something that is wanted on the internet, someone with slightly originality. useful job for bringing one thing new to the web!
Terrific paintings! That is the kind of information that are meant to be shared across the net. Disgrace on the search engines for no longer positioning this post higher! Come on over and seek advice from my site . Thank you =)
I am continually browsing online for tips that can benefit me. Thanks!
Very interesting information!Perfect just what I was looking for! “The medium is the message.” by Marshall McLuhan.
The next time I read a blog, I hope that it doesnt disappoint me as much as this one. I imply, I know it was my option to learn, however I really thought youd have one thing fascinating to say. All I hear is a bunch of whining about something that you possibly can fix in the event you werent too busy in search of attention.
You are my breathing in, I have few web logs and occasionally run out from to post : (.
As I website owner I believe the content here is real fantastic, thanks for your efforts.
You could definitely see your enthusiasm in the work you write. The world hopes for more passionate writers like you who are not afraid to say how they believe. Always follow your heart.
Thanks for the good writeup. It in truth was once a enjoyment account it. Look advanced to far brought agreeable from you! By the way, how can we keep in touch?
I have learn some good stuff here. Certainly worth bookmarking for revisiting. I surprise how much effort you place to make this type of magnificent informative website.
I was just seeking this info for a while. After 6 hours of continuous Googleing, finally I got it in your web site. I wonder what’s the lack of Google strategy that don’t rank this kind of informative sites in top of the list. Normally the top websites are full of garbage.
Very wonderful visual appeal on this web site, I’d rate it 10 10.
Wow! This can be one particular of the most beneficial blogs We’ve ever arrive across on this subject. Basically Excellent. I’m also a specialist in this topic therefore I can understand your effort.
benefits of viagra for men Several clinical trials 23 30 indicated a treatment of invasive breast cancer patients with TAM significantly reduced the recurrence and death rate by 26 and 14, after a median follow up of 10 years; b contralateral cancer risk, a metastatic spread of first breast cancer, was reduced by 50 after 5 year TAM treatment; c an reduction of overall breast cancer incidence by 38 within the first 10 years after TAM treatment for 5 years
Sight Care is a natural supplement designed to improve eyesight and reduce dark blindness. With its potent blend of ingredients. https://sightcarebuynow.us/
Have you ever considered writing an e-book or guest authoring on other blogs? I have a blog based on the same information you discuss and would love to have you share some stories/information. I know my audience would appreciate your work. If you are even remotely interested, feel free to shoot me an email.
When I originally commented I clicked the -Notify me when new comments are added- checkbox and now each time a comment is added I get four emails with the same comment. Is there any way you can remove me from that service? Thanks!
Deference to website author, some good selective information.
You are my intake, I have few blogs and occasionally run out from post :). “The soul that is within me no man can degrade.” by Frederick Douglas.
Wonderful work! This is the type of info that should be shared around the internet. Shame on the search engines for not positioning this post higher! Come on over and visit my website . Thanks =)
I cling on to listening to the reports lecture about receiving boundless online grant applications so I have been looking around for the best site to get one. Could you tell me please, where could i acquire some?
It’s hard to find knowledgeable people on this topic, but you sound like you know what you’re talking about! Thanks
Merely wanna state that this is invaluable, Thanks for taking your time to write this.
I like the efforts you have put in this, regards for all the great blog posts.
In this great design of things you receive an A+ with regard to hard work. Exactly where you lost us was first on your details. You know, people say, the devil is in the details… And that couldn’t be much more correct in this article. Having said that, allow me reveal to you what exactly did do the job. The writing is quite engaging and that is possibly why I am making an effort in order to opine. I do not really make it a regular habit of doing that. Secondly, whilst I can easily see a leaps in reason you come up with, I am not certain of how you appear to connect the points which inturn make the actual final result. For now I will subscribe to your issue however trust in the foreseeable future you link your dots much better.
I like the helpful info you supply on your articles. I will bookmark your blog and take a look at once more right here frequently. I am quite certain I will be informed many new stuff right here! Good luck for the following!
Spot on with this write-up, I truly think this web site needs way more consideration. I’ll probably be again to read rather more, thanks for that info.
Касторка представляет собой густую тягучую маслянистую жидкость. Иногда её наносят в неразбавленном виде, а иногда добавляют к ней другие масла для того чтобы сделать состав более текучим и удобным для нанесения. Также можно смешивать касторку с масляными витаминами А, Е. Кроме того, добавление ароматного (к примеру – кокосового) масла перебивает специфический запах обычной касторки. Ухоженность – увлажнённая чистая кожа лица, волосы без посеченных кончиков, аккуратный маникюр. Заботясь об основных частях тела, девушки забывают о том, что ресницы и брови также нуждаются в уходе. Почему, вместо того, чтобы наращивать волоски или красить их слоями туши, самостоятельно не отрастить густые брови и ресницы. Для этого существует простой, доступный и надёжный метод. Густые, длинные и красивые ресницы — один из основных признаков женской красоты. Но чтобы ресницы поражали своей силой и красотой, необходимо за ними должным образом ухаживать. Высокоэффективным средством считается репейное масло. Мы собрали для вас подробные инструкции, как его применять и чем наносить, чтобы укрепить ресницы и стимулировать их рост.
https://bordeaux.onvasortir.com/profil_read.php?kztoplash
Уходовая косметика. Кислоты это, пожалуй, самое лучшее что случалось с моей кожей за Аромат специфический для большинства средств с гликолевой кислотой. Конечно, это средство не для волос, а сорбент для кишечника. Но зато принцип действия нам подходит – его действующее вещество диоксид кремния абсорбирует токсины и загрязнения. Поэтому если добавить Полисорб в шампунь, то получится средство глубокого очищения кожи головы и волос. Многим нравится спортивный стиль, потому что он удобный и практичный, одеваться в таком стиле просто. Данные свойства делают масло авокадо незаменимым для ухода за ресницами. Содержимое этих аптечных бутылочек – традиционное и самое дешевое средство для роста ресниц – касторовое масло. Судя по отзывам, оно является результативной альтернативой дорогостоящему уходу. Понедельник-Пятница Этому средству поют хвалебные оды многие бьюти-блогеры, и совершенно заслуженно. Оно было разработано при участии АНО Международного Научно-Практического Центра «Трихология». Средство останавливает выпадение, стимулирует рост, повышает синтез белка, оказывает противовоспалительное и антиоксидантное действие. Применяется как отдельно, так и в комплексном лечении, курсом от трех месяцев.
Wow! Thank you! I constantly needed to write on my blog something like that. Can I implement a portion of your post to my site?
great put up, very informative. I wonder why the other specialists of this sector do not understand this. You must proceed your writing. I am sure, you’ve a huge readers’ base already!
Enjoyed looking at this, very good stuff, appreciate it. “Shared joys make a friend, not shared sufferings.” by Friedrich Wilhelm Nietzsche.
Very interesting information!Perfect just what I was searching for! “Energy is the power that drives every human being. It is not lost by exertion by maintained by it.” by Germaine Greer.
Very good written article. It will be beneficial to everyone who usess it, as well as me. Keep doing what you are doing – looking forward to more posts.
I am no longer sure where you are getting your information, however great topic. I needs to spend a while finding out more or understanding more. Thank you for excellent information I used to be on the lookout for this info for my mission.
Neat blog! Is your theme custom made or did you download it from somewhere? A theme like yours with a few simple tweeks would really make my blog jump out. Please let me know where you got your theme. Kudos
Right now it seems like Drupal is the top blogging platform out there right now. (from what I’ve read) Is that what you’re using on your blog?
I believe other website owners should take this internet site as an model, very clean and excellent user pleasant pattern.
Hi there! Someone in my Myspace group shared this website with us so I came to give it a look. I’m definitely loving the information. I’m bookmarking and will be tweeting this to my followers! Exceptional blog and brilliant design and style.
Whats up very nice website!! Man .. Beautiful .. Amazing .. I’ll bookmark your web site and take the feeds also…I am glad to find numerous useful information right here in the submit, we want work out more techniques in this regard, thanks for sharing.
so much excellent info on here, : D.
Keep up the fantastic piece of work, I read few content on this website and I conceive that your blog is real interesting and holds sets of good info .
Thanks for the good writeup. It if truth be told was a amusement account it. Look complex to far brought agreeable from you! However, how can we be in contact?
Hi! I just wanted to ask if you ever have any issues with hackers? My last blog (wordpress) was hacked and I ended up losing a few months of hard work due to no backup. Do you have any methods to prevent hackers?
Really good info can be found on site. “I am not merry but I do beguile The thing I am, by seeming otherwise.” by William Shakespeare.
I like the helpful information you provide in your articles. I will bookmark your blog and check again here frequently. I am quite sure I’ll learn plenty of new stuff right here! Good luck for the next!
hey there and thanks to your information – I have certainly picked up anything new from proper here. I did however experience several technical points the usage of this web site, since I experienced to reload the site lots of instances previous to I may just get it to load correctly. I were pondering if your hosting is OK? No longer that I’m complaining, but sluggish loading cases occasions will often have an effect on your placement in google and can harm your high-quality score if ads and ***********|advertising|advertising|advertising and *********** with Adwords. Anyway I am adding this RSS to my email and could look out for much more of your respective fascinating content. Make sure you update this again soon..
The other day, while I was at work, my sister stole my apple ipad and tested to see if it can survive a 40 foot drop, just so she can be a youtube sensation. My apple ipad is now destroyed and she has 83 views. I know this is totally off topic but I had to share it with someone!
Terrific paintings! That is the kind of information that are meant to be shared around the web. Disgrace on Google for now not positioning this post upper! Come on over and seek advice from my website . Thanks =)
Hey there! This is kind of off topic but I need some advice from an established blog. Is it difficult to set up your own blog? I’m not very techincal but I can figure things out pretty quick. I’m thinking about setting up my own but I’m not sure where to begin. Do you have any ideas or suggestions? Cheers
Very interesting information!Perfect just what I was searching for! “If you want to test your memory, try to recall what you were worrying about one year ago today.” by Rotarian.
great issues altogether, you just received a new reader. What could you recommend in regards to your publish that you simply made a few days in the past? Any positive?
You actually make it appear so easy along with your presentation but I to find this matter to be really something that I feel I might never understand. It sort of feels too complicated and very huge for me. I am taking a look ahead to your next post, I¦ll try to get the hang of it!
I was very pleased to find this web-site.I wanted to thanks for your time for this wonderful read!! I definitely enjoying every little bit of it and I have you bookmarked to check out new stuff you blog post.
I am typically to blogging and i actually recognize your content. The article has actually peaks my interest. I’m going to bookmark your site and hold checking for new information.
I’m still learning from you, while I’m making my way to the top as well. I certainly love reading all that is posted on your website.Keep the aarticles coming. I loved it!
I really enjoy reading on this internet site, it has good content. “We find comfort among those who agree with us–growth among those who don’t.” by Frank A. Clark.
Wow, superb weblog structure! How long have you been running a blog for? you make running a blog look easy. The full glance of your web site is magnificent, as well as the content material!
I regard something genuinely interesting about your weblog so I saved to my bookmarks.
I got good info from your blog
This is a very good tips especially to those new to blogosphere, brief and accurate information… Thanks for sharing this one. A must read article.
Keep functioning ,great job!
buy prescription drugs from india http://indiaph24.store/# best online pharmacy india
india pharmacy mail order
Hey There. I found your blog using msn. This is a really well written article. I will make sure to bookmark it and come back to read more of your useful information. Thanks for the post. I will definitely return.
I’ve been absent for a while, but now I remember why I used to love this blog. Thanks , I¦ll try and check back more often. How frequently you update your site?
Real fantastic information can be found on web site.
Its such as you read my thoughts! You appear to know so much approximately this, like you wrote the book in it or something. I think that you can do with a few percent to pressure the message house a little bit, however other than that, that is wonderful blog. A great read. I will definitely be back.
india pharmacy mail order https://indiaph24.store/# п»їlegitimate online pharmacies india
п»їlegitimate online pharmacies india
http://canadaph24.pro/# trustworthy canadian pharmacy
reputable mexican pharmacies online: mexico pharmacy – mexico pharmacy
I really like your writing style, wonderful information, thanks for putting up : D.
What’s Happening i’m new to this, I stumbled upon this I’ve found It positively useful and it has helped me out loads. I hope to contribute & help other users like its helped me. Great job.
buy prescription drugs from india [url=https://indiaph24.store/#]online shopping pharmacy india[/url] world pharmacy india
https://finasteride.store/# buy generic propecia prices
http://cytotec.club/# cytotec buy online usa
buy cytotec: buy cytotec online fast delivery – Misoprostol 200 mg buy online
tamoxifen hot flashes [url=http://nolvadex.life/#]tamoxifen chemo[/url] does tamoxifen cause menopause
https://cytotec.club/# buy cytotec online
cytotec pills buy online [url=http://cytotec.club/#]buy cytotec over the counter[/url] buy cytotec online
ciprofloxacin order online [url=http://ciprofloxacin.tech/#]cipro pharmacy[/url] ciprofloxacin over the counter
https://ciprofloxacin.tech/# cipro
tamoxifen and uterine thickening: tamoxifen cost – tamoxifen cyp2d6
Aw, this was a really nice post. In thought I want to put in writing like this additionally – taking time and precise effort to make an excellent article… however what can I say… I procrastinate alot and in no way appear to get something done.
cheap propecia [url=https://finasteride.store/#]get cheap propecia pill[/url] cost of generic propecia without rx
http://nolvadex.life/# tamoxifen endometrium
buy zestril: lisinopril 20 mg online – lisinopril 120mg
https://lisinopril.network/# prinivil 5mg tablet
I really glad to find this site on bing, just what I was searching for : D besides saved to favorites.
http://nolvadex.life/# alternatives to tamoxifen
tamoxifen and antidepressants [url=http://nolvadex.life/#]lexapro and tamoxifen[/url] tamoxifen buy
buy cipro online canada [url=https://ciprofloxacin.tech/#]ciprofloxacin order online[/url] buy ciprofloxacin over the counter
https://ciprofloxacin.tech/# ciprofloxacin
buy cytotec online: buy cytotec online fast delivery – buy cytotec online fast delivery
tamoxifen hair loss [url=https://nolvadex.life/#]tamoxifen 20 mg tablet[/url] tamoxifen cyp2d6
http://finasteride.store/# buying cheap propecia without dr prescription
tamoxifen hot flashes: how to get nolvadex – tamoxifen estrogen
tamoxifen and osteoporosis [url=https://nolvadex.life/#]tamoxifen cancer[/url] arimidex vs tamoxifen bodybuilding
http://nolvadex.life/# tamoxifen rash
https://finasteride.store/# order cheap propecia without prescription
lisinopril diuretic [url=https://lisinopril.network/#]lisinopril 10mg tablet[/url] п»їbuy lisinopril 10 mg uk
https://finasteride.store/# get propecia
propecia for sale [url=https://finasteride.store/#]cost of generic propecia pills[/url] buy generic propecia without prescription
cipro pharmacy: ciprofloxacin – buy cipro online canada
buying propecia pill [url=https://finasteride.store/#]get propecia without insurance[/url] order generic propecia price
http://finasteride.store/# generic propecia without insurance
lisinopril tablets india: drug lisinopril 5 mg – lisinopril prescription cost
https://finasteride.store/# cost propecia without dr prescription
At this time it looks like BlogEngine is the top blogging platform available right now. (from what I’ve read) Is that what you’re using on your blog?
Hello there, just became alert to your blog via Google, and located that it’s really informative. I’m gonna be careful for brussels. I will appreciate if you happen to continue this in future. Numerous other folks can be benefited out of your writing. Cheers!
http://lisinopril.network/# zestril 20 mg
get propecia pills [url=https://finasteride.store/#]buy propecia without prescription[/url] propecia without rx
cipro 500mg best prices [url=https://ciprofloxacin.tech/#]п»їcipro generic[/url] cipro pharmacy
http://lisinopril.network/# lisinopril 40 mg without prescription