What are the fitness exercises and diet one should follow staying at home during this pandemic

Our health and fitness have taken a hit over the last year, with most of us working and studying from home during the pandemic. On such exceptional occasions, those who are frustrated over gaining a couple of kilos while remaining inside can depend on home exercises and a nutritious rich diet. This will also help to improve their immunity, which is essential for combating covid 19.

Exercise is one of the most effective ways to improve your mental health. Exercising is a well-known stress reliever. Doctor’s claims that exercise will make people feel less anxious and depressed. Daily activity is also one of the best ways to support the body’s immune system naturally. Regular exercise has also been shown to boost sleep quality, which is another aspect of your wellbeing on which your immune system depends.

Here are a few suggestions for staying active and reducing stress levels during the pandemic:

  • Walking: If you plan to go for a walk or exercise outdoors, keep at least a 1-meter gap between you and other people.
  • Take short active breaks during the day: Few ways to remain active at home include playing with children, and doing household chores including cleaning and gardening.
  • Stand up: If possible, stand up to reduce your obesity.
  • Relax: Deep breathing and meditation will help you stay calm.
  • Participate in an online exercise class: Take advantage of the numerous online fitness classes available. Many of these are available for free on YouTube. If you’ve never done these exercises before, proceed with caution and knowledge of your own limits.

10 exercises you can do at home during Covid-19 lockdown.

  1. Yoga:  Slow movement and controlled breathing of yoga can help reduce fear and physical pain during a phase of immense stress and tension.
  2. : No fancy gym equipment or even weights are needed to weight lift. If an individual has no weights, heavy cans, books or other important things can be used instead.
  3. : Some people benefit from group support while others find it difficult to design an exercise routine on their own. They can try online fitness apps.
  4. Gardening: Gardening is a perfect way to grow healthy, organically for those who are fortunate enough to have one. There are several ways to get a workout, from wandering around the yard plucking flowers to digging deep holes for sweet potatoes.
  5. : Outdoor activities can be easily enjoyed by those who have a yard that is at least 6 feet away from public areas such as parks or sidewalks. Build badminton net in the backyard or play hide and seek and you can try playing various other games.
  6. Family walks: Walking with the family is safe as long as the person keeps a certain distance of at least 6 feet between him and the other member. To do so, stay away from crowded areas where you are bound to come into contact with other people.
  7. Cycling: It is safe to get on a bicycle and go for a leisurely ride as long as one keeps a safe distance of at least 6 feet from other people.
  8. : For most people, staying at home means an automatic reduction in activity level. This change in lifestyle may result in people sitting for long periods of time and preferring to spend their quarantine watching movies. A bad diet is harmful to one’s health. Sitting for long periods of time can raise the risk of a variety of health issues, including cancer and cardiovascular disease. To avoid this, Instead of sitting and while chatting on the phone with friends and relatives, consider walking around the house or doing chores. At least once an hour, get up and walk around the house or complete basic household chores.
  9. Bodyweights: Many of the benefits of bodyweight workouts are similar to those of costly gym equipment.  You can engage in simple exercises such as squats and planks.
  10.  Dancing: Exercise does not have to sound like a painful chore. With regular dance, you can get a great cardiovascular workout and develop flexibility. This is an excellent way to burn off stress and anxiety.

Diet one should take staying at home during this pandemic.

Good nutrition is essential for good health, particularly when the immune system is under attack. Access to fresh foods can be minimal, limiting opportunities to maintain a balanced and varied diet. It can also contribute to an increase in the consumption of highly processed foods that are high in fats, sugars, and salt. Nonetheless, a diet that promotes good health can be maintained even with few and minimal ingredients.

It is important for our fitness to eat the right kinds of foods in the right quantities. The Covid 19 pandemic has had a major impact on people’s everyday lives. Maintaining a balanced lifestyle has become particularly crucial during these challenging times. Although there are no foods or nutritional supplements that can prevent Covid 19 infection, we can keep our immune systems strong to combat the disease by eating a balanced diet.

Tips for maintaining a healthy diet during pandemic.

  • Consume a variety of fresh fruits and vegetables.
  • Stay hydrated because proper hydration is important for good health. Avoid consuming large quantities of beverages, such as coffee and tea, as well as caffeinated soft drinks and energy drinks. This can cause dehydration and mess with your sleeping habits.
  • Keep track of your portion sizes and eat healthy portions.
  • Consume healthy fats and oils in moderation.
  • When cooking, replace saturated fats like ghee and butter with unsaturated fats like sunflower oil and olive oil.
  • Use iodized salt instead of regular salt when cooking and preparing food.
  • Avoid heavily fat-containing processed, baked, and fried foods such as biscuits, frozen pizzas, cookies, and cakes.
  • Alcohol is an addictive and dangerous substance that weakens the immune system. Under no conditions should you drink alcoholic beverages as a COVID-19 prevention or treatment measure.
  • Consume enough fibre to support a balanced digestive system as it provides a long-lasting feeling of fullness, which will help you from overeating
  •  Choose whole grains over processed foods.

The following is an overview of foods with high nutritional value which are generally affordable, accessible and have a longer shelf life.

  • Frozen vegetables are healthy, easy to cook, and can help you meet your nutritional goals even when fresh foods are scarce.
  • Pulses such as beans, chickpeas, lentils, and other pulses are high in vegetable protein, fibre, vitamins, and minerals. They’re still very adaptable, and can be used in stews, soups, spreads, and salads.
  • Wholegrain rice and pasta, oats, buckwheat, quinoa, and other unrefined whole grains are excellent foods since they have a long shelf life, are simple to cook, and provide fibre.
  • Eggs are a high-protein, high-nutrient food that can be used in a variety of ways.
  • Dairy products are a good source of protein and other nutrients at a low cost.

Additional strategies for living a healthier lifestyle include having enough sleep, not smoking, and minimising and dealing with stress.

Even if quarantine starts again, a regular dedication to movement, stretching, and other physical activity that feels physically and mentally good will help people remain active and fit.


  1. https://www.euro.who.int/en/health-topics/health-emergencies/coronavirus-covid-19/publications-and-technical-guidance/noncommunicable-diseases/stay-physically-active-during-self-quarantine#:~:text=Walk.,meter%20distance%20from%20other%20people
  2. https://www.everydayhealth.com/coronavirus/tips-for-staying-active-during-a-pandemic/
  3. https://www.medicalnewstoday.com/articles/best-home-exercises-coronavirus#family-dance-party
  4. https://www.mdanderson.org/cancerwise/how-to-stay-healthy-when-youre-stuck-at-home-during-coronavirus-covid19-pandemic.h00-159381156.html
  5. https://www.nhp.gov.in/healthlyliving/maintain-a-healthy-diet-during-covid-19-pandemic
  6. https://www.unicef.org/coronavirus/easy-affordable-and-healthy-eating-tips-during-coronavirus-disease-covid-19-outbreak
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