Coronavirus Prevention: Stay Home, Stay Fit | The Daily Star
12:00 AM, April 30, 2020 / LAST MODIFIED: 10:28 AM, April 30, 2020

Stay Home, Stay Fit

Six feet. Quarantine. Sanitizer. These words have been ringing in our ears for the past few weeks. With cities looking like ghost towns, the virus has finally got its way with us locked indoors, washing hands 24/7, devoid of hugs and sunlight.

Even in these trying times, there is no excuse to lose all the gains from the gym. While a home workout can never replace intense bouts of pumping iron, it is guaranteed to work up your sweat glands and break the new-found sedentary lifestyle for amateurs and bodybuilders alike.


Binging on television series or surfing the internet can only go so far. Thus, beginners are welcome to start with the basics.

Push-ups, sit-ups and squats are at the core of any workout. Burpees are never an easy thing to do. And none of these require any equipment. There are already established workout routines such as, the 30-day fitness challenge, 7-minute workout etc. Getting started with these is a great way to enter into a fitness regime.

However, for pro-enthusiasts, try challenging yourselves with a set number of reps in a given time frame. For example, break the 5-minute plank record, try wall-sits with weights and so on. Missing the benches and dumbbells? Use the chair for a set of tricep dips. Lift some filled water cans. You have all the creative freedom to use the furniture in your house however you like.

If not, spend some time researching. There are hundreds of blogs and channels offering online workout lessons for free, specifically designed for home, with or without equipment. Narrow down your search depending on your needs and fitness level. Find a fitness personality you like, stick to the do's and don'ts. Start out with the stretches. Make sure to not strain yourselves too far; pain does not always equate to gain.


It's also a good time to try new things. For example, yoga. From relaxing poses to biting stances, pick some moves to try. There is meditation, too; not to forget, aerobics. To make things interesting, try a few dance workout classes. Say, Zumba?

Endorphins and exercise go hand in hand. Endorphins are neurochemicals in the brain that make you feel good and physical exertion is one big cause of their release. But they work with serotonin and norphenylephrine, feel-good chemicals that are released at varying times during workout and the reason behind "runner's high".

WHO recommends a weekly activity of 150 or 75 minutes of moderate and vigorous intensity respectively. Studies have found that exercise reduces anxiety and stress and helps in depression. In these dire times, when we run out of things to do, breaking out some sweat is the least we could for our well-being.


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