Health tips for youngsters to stay fit during Corona

You can either practise some Natural Health Tips or workout at home using some basic equipment like skipping ropes, dumbbells, etc. 

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Whether you hate exercising in front of people, don’t want to pay a monthly membership fee, or don’t have a lot of time before — or after — work, setting up a home gym is an effective and convenient way to get a workout in. With cities across the country being ordered into quarantine due to the coronavirus pandemic, having a workout station at home is also making it easier for people to avoid the so-called “Quarantine 15,” which took off as a trending hashtag this week, as people began worrying about gaining weight while being stuck at home (also: we’re not doctors but you should really be worried about not catching the coronavirus before you stress out over a couple of extra pounds).

While being confined to a small home or apartment may limit the amount of space you have to workout in, a number of companies have introduced square footage-friendly devices and accessories that make it easy to work up a sweat — even in small spaces. Starting a fitness routine while under quarantine may be the last thing on your mind — or may even seem daunting — but experts say it’s not always how you move that matters, but that you actually get moving.

“When you’re stuck at home it’s easy to get lazy and fall into an unhealthy routine,” says Matt Williams, a NASM-certified personal trainer from Los Angeles. “Doing a workout or even just going for a brisk walk can dramatically improve your physical health and overall mental well-being. It can also help reduce anxiety during these times of uncertainty.”

Williams, who is offering live workout classes on his INSTAGARAM PAGEduring the quarantine, says you don’t need a ton of fancy equipment either. “If you happen to have a set or two of free weights, the possibilities are endless,” he says. “But at the end of the day my go-tos are the basics: squats, lunges, [bicep] curls, crunches and twists.”

The CDC recommends adults get 150 minutes of exercise per week, through a mix of muscle training, moderate-intensity aerobic activity (walking), and vigorous intensity aerobic activity (running or jogging). That sounds like a lot, but it’s a small investment for your overall health and well-being. And while the “Quarantine 15” may seemingly be just another catchy hashtag, there is some truth behind its messaging. “Even after just a couple weeks many people will gain weight, lose muscle mass, and increase body fat especially around the abdomen [if they don’t work out],” says Williams. “It can lower your self confidence, lead to depression, and make it so much tougher to get back into a healthier routine.”

Fortunately, it’s never been easier to exercise at home, whether you want to set up a home gym or just pick up a few equipment essentials. We’ve put together this guide to help you get a full workout from equipment that’s small enough to fit in a closet — or in some cases, a desk drawer. Whether you live in a cramped apartment, or are ready to convert a spare room into a fitness center, here’s what to get.

1. Free Weights

If you’re space-constrained, dumbbells are an effective tool you can use to work your arms, back, and abs. These neoprene dumbbells come in three sizes, from three to eight pounds, so you can slowly work your way up as you gain strength in your muscles. There are two dumbbells per size.

The dumbbells are made out of cast iron, and have a neoprene coating that makes them durable, but soft to the touch. The coating also makes them less slippery, so you won’t lose your grip when you’re sweaty.

2. A Yoga Mat

Doing yoga on a hard floor can hurt your back, and a towel or carpet may slide under you while you’re doing complex poses, so it pays to have a yoga mat.

This one from BalanceForm is 71 long and 24 inches wide, so it should accommodate most people. It’s half an inch thick, which the company says can comfortably cushion your spine, hips, knees, and elbows while you’re practicing yoga.

The mat is made out of a double-sided, non-slip surface to help you avoid falling, and a moisture-resistant technology that makes it easy to clean. We also like that the yoga mat comes with a strap, which keeps it bundled when you’re not using it.

3. A Jump Rope

“Jumping rope is a great form of cardio especially when you’re stuck indoors,” says Williams. “Just 10 minutes of jumping rope has been found to be similar to 30 minutes of jogging.”

WOD Nation’s jump rope uses a four-bearing system — two are in the handle, two are on the jump rope’s tips — which swivels, so you don’t lose speed if your swing or hand position isn’t perfect. The rope comes with two, 10-foot cables, and a nylon carrying bag for easy storage.

“If you want to ramp up the intensity [of your workout] you could mix in the rope with some burnouts of other exercises,” Williams suggests. “Try two minutes jumping rope with burnout of squats, two minutes jumping rope with burnout of pushups, two minutes jumping rope with burnout of bicycle kicks, etc.”

If you’d like to adjust the length of this jump rope, you can cut it with a pair of wire-cutters, then reattach the tip and bearing with thumb screws so they don’t get loose.

If you want to really level-up your workout you can always try weighted jump ropes. Ranging from 1/4 pounds to five pounds, these Crossrope weighted jump ropes come with interchangeable handles for a low-impact, full-body workout that will burn more than 1,000 calories in one hour.

4. A Rowing Machine

Rowing machines work your arms, chest, glutes, and legs by having you repetitively pull on a handle attached to a magnetic wheel while pushing against a pair of pedals.

This machine from Sunny Health and Fitness has eight adjustable levels of resistance, foot-straps to keep your feet in place, and an LCD screen to display how many calories you’ve burned, the duration of your workout, and how many times you’ve completed a row. Its cushion is extra-padded for comfort during long workouts, and the foam on the handlebars is designed to prevent calluses.

One knock against larger workout equipment is its size and weight, but this rowing machine folds up for easy storage, and its front feet have wheels for easy movement. When folded, the machine is 37 x 19 x 53.5 inches, so it could fit in the corner of your room, or a walk-in closet. It’s 82 inches long when it’s fully extended though, so you’ll definitely need a large space when you’re working out. 

5. A Stationary Bike

Spin classes have become very popular lately, but studios have been shut down due to coronavirus concerns. Our solution: pick up Cylcace’s well-reviewed stationary bike, which lets you get the same workout at home.

Stationary bikes work your arms and legs by replicating a bicycle ride at different levels of resistance. This bike has eight resistance settings, five handlebar positions, and four height options. Cyclace says this bike’s seat adjustments make it a good fit for people between 5.1 ft and 6.5 ft.

This bike has a 36-pound wheel and uses a belt-drive system that Cyclace says is smoother and more quiet than traditional chain-based systems. The bike has a built-in LCD screen to show your speed, distance, calories burned, and how long you’ve worked out. It also has a holder for a tablet, so you can watch videos to distract yourself while you work out.

While this bike cannot be folded up, it does have wheels on the front, so you can tilt it forward and move it more easily. It’s a steal for the price too, at just over $300 — or about the price of 10 spin classes at a name-brand studio.