Work From Home and Stay Fit During Lockdown

Welcome to the “NEW NORMAL” life. Everyone has been in lockdown and doing Work From Home for over a month now. Many of us complain about being bored, missing our social lives, and frustrated about staying indoors all the time. It is completely normal to feel this way as we are social animals and love to meet and greet people. This measure is crucial to minimize the spread of Covid-19, but what impact will it have on health and wellbeing?

Understanding the different ways to keep active is vital for our physical and mental wellbeing.

Step to manage your health while working from home:

1. PLAN YOUR DAY

Make working from home simple. The biggest advantage of working from home is that you save a lot of time commuting back and forth to work.

• Work from home provides greater flexibility with work schedules.
• Dive into your to-do list as soon as you wake up or plan it a day before.
• Plan your day the night before.
• Get started early.
• Get ready as if you are going to the office as it helps to beat laziness.
• Identify What You Need: Prioritize work based on Urgency and Importance.
• Design your space: dedicate a specific room or surface in your home to work.

Good Read : 20 Business Ideas during the lockdown

2. PRACTICE MINDFUL EATING

• Eat only when you are hungry.
• Pay attention to your body and listen for those signals of hunger Your body and listen for those signals of hunger.
• Create an appealing environment.
• Avoid distractions while eating.
• Have meals at the table.
• Take some time to enjoy the aroma and colors of the food. This is a good time to be thankful for the meal.
• Take small bites of your food and appreciate the texture and flavor. Chew your food properly.

3. BE PHYSICALLY ACTIVE WHILE WORK FROM HOME

WAYS TO STAY ACTIVE WHILE WORKING FROM HOME

• Every hour take short and regular breaks
• Take walking calls
• Schedule home workouts: From yoga to energetic Zumba sessions, people all over the world are getting creative with their home workouts. You too can do, this is also a fun activity because the whole family joins in and stays healthy together.
• Take some time to meditate: Meditation is not only for flexibility or to lose weight, but it is also the way of living. It teaches us to live mindfully and to live in the present.

TYPES OF WORKOUT YOU CAN DO WHILE WORKING FROM HOME

• INDOOR EXERCISES
  • Skipping
  • Jumping jacks
  • Pushups
  • Squats
  • Burpees
  • Planks
  • Jogging on the spot

• YOGA
  • Surya namaskar
  • Uttanasana (standing forward bend)
  • Bhujangasana (cobra pose)
  • Anulom vilom pranayama(alternate nostril breathing)

4. STRESSLESS & MANAGE EMOTIONS

Stress weakens your immune system. It is important to take control of it. Long term stress can inhibit digestion which can lead to ulcers and other gut issues. With stress comes bad coping mechanisms like poor diet, smoking, alcohol consumption, etc.. In the long run, it can lead to Arthritis, Fibromyalgia, psoriasis, IBS, and Type 2 Diabetes.

TIPS TO RELIEVE STRESS DURING WORK FROM HOME

• Maintain a stress diary: Know your triggers and find ways to reduce them.
• Manage your time and prioritize your work
• Practice relaxation techniques like meditation
• Listen to some soothing music
• Take out some “Me” time and engage in hobbies
• Get adequate sleep
• Be physically active
• Eat a balanced diet
• Stay hydrated
• Express your emotions: Don’t get socially isolated. Take out time to get connected with your friends and family via video call.
• Don’t hesitate to reach out for help.

5. GET ADEQUATE SLEEP

A good quality sleep at the right time is beneficial for heart, mind, and for weight watchers too. Sleep debt can affect your work, how well you think, and in children’s grades. An average adult should sleep for 7-8 hours a day.

You will also like ideas on: Managing COVID19 Stress

HEALTH BENEFITS OF A GOOD SLEEP

1. IMPROVES IMMUNITY: Sleeping at least 7 hrs per day improves one’s immune functioning. The people who sleep less than 7hrs/day are 3times more prone to develop colds.
2. ENHANCE MEMORY: If trying to learn something or stuck with some project, a power nap can help you. Sleep helps to improve cognition, concentration, productivity, and performance. Children who sleep enough have better problem-solving skills and memory.
3. HEART HEALTH: Sleeping less than 7-8 hours per night is linked to an increased risk of heart disease and stroke.
4. BALANCE HORMONES: The lack of sleep can throw hormones hey-day which leads to decreased glucose tolerance, risk of type 2 diabetes, increased cortisol levels, decreased Leptin, and insufficient production of thyroid-stimulating hormone.
5. CURB STRESS AND ANXIETY: If you think long working hours are the cause of your anxiety and irritability…. Poor sleep or sleep disorders (obstructive sleep apnea/ insomnia) are strongly linked to anxiety and depression.
6. HEALTHY WEIGHT: Sleep and metabolism both are controlled by the same sector of the brain. Sleeping less than 7.5 hrs/day is linked to a higher risk of weight gain both in children and adults.
7. REDUCES INFLAMMATION: Research indicates that C-reactive protein responsible for heart diseases, arthritis, stroke, diabetes, and premature aging is higher in people who get fewer hours of good quality sleep.
8. ENHANCE SPORTS PERFORMANCE: A good night’s sleep helps in the repair of the muscles and can enhance your athletic skills.

RELAXATION EXERCISE BEFORE BEDTIME

• Start with finding a comfortable position in bed. Relax and try to reduce any tension you feel in your muscles.
• Begin by paying attention to your breath, as it enters your nose, chest, and abdomen.
• Feel the breath in your body and focus your attention on the full breadth, from start to finish.
• Take a deep breath to fill your lower abdomen and feel your tummy expand with air.
• Hold this for a few seconds and then release it. Pay attention to the rise and fall of your stomach.
• Continue doing this for a few minutes and you will feel relaxed.
• Practise this on a regular basis and do not be discouraged if it does not work all at once.

Everyone is aware of this saying, To achieve optimum health you need 3 pillars: good nutrition, exercise, and the most neglected one sleep. Throughout this time of uncertainty, one thing we can change is to take control of our health and well being. So, whatever is your situation, strive to stay active, consume healthily, and stay hydrated.

Dr. Vijeta Goyal

Dr. Vijeta is an Author at PositiveShades and contributes by writing articles on Health & Lifestyle.