Who would have thought that 2020 would start out with such uncertainty. While there is not much we can do but ride out this wave, we can choose to take control of how we move our bodies and what we decide to put into them.
For all of us, regardless of age, regular physical activity is important to stay healthy. It helps improve your immune strength which will make your body less susceptible to infections and their most severe consequences, and better able to recover from them.
Exercising boosts blood flow to the brain, reduces stress hormones in the body and boosts the “happy” hormones that help us feel greater mental health. A good workout also helps maintain a healthy weight and prevent that dreaded weight gain.
HOW MUCH EXERCISE AND HOW OFTEN?
An adult should aim for at least 2-3 times per week amounting to 150 minutes of moderate intensity exercise. It is also important to encourage lots of active play with your kiddies, getting them to move about for 45- 60 minute per day.
WHAT TYPE OF EXERCISE?
The easiest form of exercise to do would be to use your own body weight. Think exercises such as push-ups, sit-ups, lunges, squats, planks and dips. Try and incorporate exercises for each part of your body.
You can also find objects in your house which you could incorporate into your workouts to use as weights if you don’t have access to equipment.
Chores also count as exercise. These include: Mowing the lawn, washing windows and sweeping 🙂
Get in contact with us for more info on all the ways we can assist with regards to your training during this time.
WHAT TYPE OF NUTRITION?
While baking can be a fun activity and is sometimes necessary to relax, try and aim to have at least a couple sugar free days per week allowing just a few sweet treats per week to look forward to.
Aim to drink lots of water throughout the day and up your vitamin C with these types of foods:
- Red, green and yellow peppers
- Freshly squeezed orange juice
- Sweet potato
Here is a delicious Immune- boosting smoothie to try out:
- 1 x carrot
- 230ml of apple juice or coconut milk
- 1 x orange
- 1 apple
- 1 kiwi
- 1 tbs apple cider vinegar
- 1 small finger of ginger (optional)
Add the apple juice or coconut milk to your blender. (Apple juice will make your smoothie taste sweeter)
Peel and cut up your orange and add the pieces in the blender.
Peel the apple and remove the seeds and place in the blender.
Remove the skin from the kiwi, chop up the carrot and add into the blender.
Add in the apple cider vinegar and a small piece of peeled ginger and blend for 3 minutes.
If you prefer a more watered down consistency then add in extra apple juice or coconut milk until the desired thickness is achieved.
Pour it into your favourite cup and ENJOY!
Try and make exercise part of your daily regime by working out at the same time each day.
Setting a couple of goals each day is a great way to stay motivated and feel that sense of achievement if you manage to check them all off of your list. Start with small goals and increase them as you feel more comfortable and confident.
It will take some effort to adjust and create new fitness routines but the pay off is so worth it 🙂