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Expert tips on maintaining your health and fitness during these challenging times
Many of us have been without access to the gym for several weeks now. Add to that the fact that most of us are stuck at home and getting nowhere near the same amount of activity that our bodies were used to before this whole situation hit, and you can see that this is quickly becoming a recipe for weight gain and a lack of exercise.
With that in mind, the team at Innovative Fitness wanted to share some of our favourite tips for staying healthy through these challenging times…
As much as possible, try to get some movement in daily. Moving your body helps deliver fresh nutrients to working muscles, and helps to clear waste and toxins out of your body through your lymphatic system—a system that is passive in nature and requires muscle contractions to push those toxins through it and out of your body.
Start with a goal that’s realistic and achievable for you; 20 to 30 minutes of exercise per day is a great place to start. Bodyweight exercises like squats, lunges and pushups are all great ways to help you maintain lean mass (muscle and bone) while burning calories and fat.
Try to sleep seven to nine hours per night. Our bodies recover and regenerate while we sleep. Getting fewer than seven hours of sleep per night can lead to hormonal imbalances, compromise your immune system, and make it more likely that you’ll lose lean mass while gaining fat. Here are a few ideas to help you get a good night’s rest:
Beyond optimizing your sleep routine, try adding in some daily relaxation time. This can be almost anything that you find relaxing, as long as it doesn’t involve a screen.
Even if you feel like watching TV or scrolling through Twitter is relaxing, your nervous system would respectfully disagree.
Here are a few more ideas for relaxing activities you can try:
If that last idea is new one for you, you can try guided meditation on an app like Headspace, Calm or Stop, Breathe & Think.
Of course, a healthy diet remains one of the leading factors for managing weight. While it can be easy to compromise our diet with the fridge always nearby, Sean Allt, Innovative Fitness’ nutrition and performance coach has a few tips for integrating healthy eating habits that will keep you feeling good:
Instead of trying everything on this list in one day, consider trying one new thing from each of the four categories above. If you feel like they work for you, stick with them and consider adding one more item when you feel ready. If you find that you tried something that’s not a good fit for you, throw it out and try a different suggestion from that same category.
Treat it as a personal experiment and find what works best for you. And if you need any support, our team of personal trainers, nutrition coaches and executive health experts are here to help.