The precious ‘me-time’ afforded by the work-from-home phase is now lost to extra hours at the office or on the road travelling to and from work.
And the one thing that most of us skip in our daily routine, citing the ‘lack of time’ excuse, is our fitness regime.
Also, with the virus scare slowly disappearing from our lives, the commitment to maintaining good health and a strong immune system seems to be dwindling.
So, here are some tips to help you stay on track toward your fitness goals:
- Something is better than nothing: If some days you do not have the time and energy for a complete workout, opt for a short one like a 10-minute warm-up, a relaxed stroll, yoga and stretching exercises, or maybe crazy dancing to your favourite songs. Any form of movement is better than no movement at all.
- Opt for High Intensity Interval Training (HIIT): This involves alternating short intervals of intense exercise with periods of rest or low-intensity exercise. A simple example would be to start with a 5-minute jog to warm up, then run for the next 5 minutes so that your heart rate reaches at least 80% of its maximum capacity, and then slow down to a walk for another 5 minutes. If you have time, you can repeat the 5-minute run and 5-minute walk set. Fitness experts are of the opinion that the benefits of a HIIT workout are comparable, if not better, to a steady-state longer duration exercise session.
- Spend calories whenever and wherever possible: Walk as much as possible – to the bus stop, the station, to the workplace. If you drive to work, park some distance away and use the opportunity to walk. Give the elevators and escalators a miss and take the stairs. Get up every few minutes to stretch or take a short walk. Make use of the office gym or sports facility if there is one. Target achieving the 10K steps a day goal.
- Engage in active fun time over the weekend: Re-introduce outdoor picnics to life. Cricket, badminton, football, frisbee, cycling, nature treks, etc., can be a lot of fun with family and friends. If the weather is not encouraging, opt for indoor games and activities like swimming, squash, dance party, or some form of exer-gaming like bowling, air hockey, and interactive virtual games that require physical participation.
- Have nutritious and well-balanced meals: A good diet is essential to replenish and nourish the body and keep it functioning smoothly. Don’t skip or rush your breakfast. Keep time to prepare and enjoy a healthy and filling breakfast for a power-start to the day. Carry some small snacks, like fruits, dry fruits, nuts, yogurt, etc., to the office and eat these at regular intervals to keep your energy levels steady. Avoid having a heavy lunch as that could make you drowsy and have you reaching out for tea/coffee to stay awake. A light, protein-rich dinner will help you sleep better and enable your body to burn calories while you snooze.
- Get enough sleep: Adequate sleep is vital for the body to recharge and repair. It is interesting to note that rest time allows the muscle mass to grow, contrary to the popular belief that muscle mass is created during training. Giving the body time to recover is crucial to a fitness regimen. Hence, develop a sleep discipline and follow it religiously.
It doesn’t matter whether you are working from the office or from the comfort of your home. It is all about your attitude towards fitness. If you see it as a fun activity, you will look forward to it. So plan your fitness regime with activities you enjoy, like playing badminton or tennis. Have a different training for each day of the week to avoid a monotonous routine. Team up with family or friends to make workouts enjoyable and to keep yourself motivated and committed.
