Top 10 Fitness Tips on How to Stay Positive In Quarantine

 Positive In QuarantineFitness expert shared tips for staying healthy in isolation. The main recommendation is to move every hour and eat from small plates. He also offered to hide tempting goodies from himself and learn to evaluate the degree of his hunger.
In these strange times, when for your own health you have to lock yourself in the house and isolate yourself, the temptation is to relax and forget about the regime. Not to notice what and when we eat, what we think we do, writes The Daily Mail.
So fitness expert Joe Warner recommends taking care of your mood first and adding a playful element to your life.
1. Start a special jar for letters to the future: whenever you or a family member wants to do something that cannot be done due to quarantine, write it down on paper and put it in the jar. When the self-isolation regime is removed, you can remember what you wanted in quarantine and set off to fulfill your dreams.


2. Each morning, set one big task for the day that needs to be completed today, and in the evening write down one thing for which you feel grateful. Research shows that people who keep a to-do list and take notes with gratitude are significantly happier than those who don’t. A very simple recording of some pleasant events in life will qualitatively switch the thought process, change the mood and reorient your brain to the positive moments of life.
3. Take 30 minutes a day – only you are alone with yourself. Find half an hour a day for yourself: reading a book, sewing, taking a bath, meditating, or learning a rare language. If you are very busy, take a break for 15 minutes. Spend them alone, without TV or gadgets. Make it one of your daily priorities, because taking care of yourself is more important now than ever before.
4. Eat only at the table. This recommendation works not only during quarantine, but is now more important and relevant than ever. Eat any food – even snacks and tea – at the table. Not in front of a TV, computer, or phone. This is the best thing to help prevent weight gain during quarantine. According to researchers at Cornell University in the United States, we eat a lot more when distracted by TV shows, social media feeds, or chatting on the phone. Therefore, when you find yourself at the table, look at the dish in front of you, evaluate its appearance, smell, degree of readiness. Feel the taste while eating, enjoy it. This will allow you to eat as much as you really need, not overeat and feel pleasantly full.
5. If you want to avoid weight gain, use small plates. The bigger your plate, the more you fill it with food, right? Using smaller plates will reduce your risk of overeating, while still satisfying your hunger level, scientists say. This is how it works. An experiment was carried out based – this is an optical illusion of the perception of relative sizes. Subjects were given smaller plates and chose smaller portions than those given normal-sized plates. In doing so, they reported the same feeling of fullness as the participants in the large plate experiment. So, if you want to avoid weight gain, just use bigger plates for salads and vegetables, and smaller plates for ice cream.
6. Walk for five minutes every hour (even in an apartment). Every hour, get up and move for five minutes: walk around the room, go up and down the stairs (if you are in the house) or use a stepper, swing your arms back and forth – any movement counts. The main reason many people will gain weight in the coming weeks is very simple: their daily activity level suddenly dropped and was exacerbated by an equally sudden increase in daily calorie intake (we are stressed, anxious or bored and surrounded by our favorite foods!). Just move your body for five minutes every hour. This will disperse the blood, burn some calories, and maintain muscle elasticity.
7. Organize online sports activities with friends. Video link with a friend or colleague and conduct a virtual workout. You may think that doing exercises right now is difficult, but there are a lot of exercises on the Web, coaches constantly show how to keep fit at home, so just choose a set of exercises and agree to do it daily with a colleague or friend. Physical activity and joint activities are comprehensive support for both your body and your psyche during the period of self-isolation.
7. Organize online sports activities with friends. Video link with a friend or colleague and conduct a virtual workout. You may think that doing exercises right now is difficult, but there are a lot of exercises on the Web, coaches constantly show how to keep fit at home, so just choose a set of exercises and agree to do it daily with a colleague or friend. Physical activity and joint activities are comprehensive support for both your body and your psyche during the period of self-isolation.
8. Hide treats from you. Place tasty, high-calorie treats and snacks in the far corner of your cabinet or refrigerator. It’s human nature to look for treats in times of stress. And it’s okay to allow yourself in small quantities now. But too many goodies are the quickest route to weight gain. Many studies have shown that it is enough to simply remove the goodies from sight. You will do a great job with the urge to eat chocolate if you don’t see it all the time. But fruits and healthy snacks – nuts, dried fruits, Greek yogurt – can be put on the dessert table and treated to them when you want to have a snack.
9. Rate your hunger. Anytime you’re about to raid a treat corner, ask yourself how hungry you are on a scale of one to ten. More often than not, sugar cravings are not a craving for sugar, but a signal from the brain that we are a little stressed or sad. Too much sugar is bad for you right now, so limit your sugar intake by simply assessing your hunger level. If it’s 4 or less, you’re not really hungry and may be thirsty, so drink a large glass of cold water. If your hunger level is 5 or 6, drink some water and snack on chopped vegetables or fruits, yogurt, or a handful of nuts. If it’s 7 and up, eat a couple of eggs or legumes with toast, chicken, or tuna salad. You get the protein, healthy fats, and vitamins and minerals your brain and body need to function optimally, not just the short-term satisfaction of a sugary snack.
10. Deal with your dream. Try to limit your intake of coffee, tea and other caffeinated beverages in the afternoon so that the stimulant doesn’t interfere with your sleep. Now that we are all at home, we can get carried away with big cups of tea and coffee. Caffeine has a half-life – the time it takes for half of the caffeine you consume to leave the body – about six hours. Drinking too much coffee during the day can seriously disrupt sleep and relaxation.
Sip on your last cup of coffee at lunch, then switch to green or fruit tea alternatives and drink plenty of water. Maintaining water levels in the body is important for good mood and motivation. If drinking water is too boring, add pieces of your favorite fruit to the glass, and be healthy, active and cheerful!

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