President Yoweri Museveni of Uganda and Prophet T. B. Joshua of the Synagogue, Church of All Nations, recently shared clips of their lockdown/social distancing strategies. The President gracefully hit 30 push-ups. The Prophet’s clip showed 9. Check yourself, how many push-ups can you do?
Importantly, both the Prophet’s and the President’s routines were indoors, including Museveni’s jogging session. These were all to encourage us to keep fit while we ‘stay at home’ to stop the spread of the virus.
If you have a treadmill, a skipping rope, an elliptical machine or other such equipment, you’re in a very good place. With the skipping rope and elliptical machine, you may not have to worry about power supply.
Essentially, you need to use these fitness gadgets, but in their absence, you need to improvise like the President and the Prophet did. You can start with walking around the house for about 1:30mins (in one stretch) daily. That would help you achieve about one thousand steps. At six thousand steps, you will be tempted to give up, but you have to keep moving, otherwise you miss the target. With ten thousand steps, you burn over 500 calories, detox your system and feel pumped and healthy.
You might have some body aches after the first day, especially if it’s been a long time since you last exercised. On the next day, just re-enact the workout routine of the previous day, or otherwise, be creative: do some skipping and beat a set target, do some aerobics, like jumping jacks et al, to tone your muscles. Enjoy yourself through it all.
If you can add some cool music to your workout, please get the songs with great beats to help fuel your morale through the pumping and grinding of your heart, sinews and muscles. One thing you won’t do, amidst all these, is regret. You will be emotionally, mentally and psychologically satisfied with the priceless physical rewards.
Remember, the safe zone for now, is indoors. Transform your sitting room, bedroom and corridor(s) into a gym. Where you lack such space indoors, you may look beyond your immediate walls, with safety as a prime factor. Do not compromise the social distancing rules. But the best deal is that you develop a workout regime like a cocooned butterfly to keep yourself strong, healthy and ready to fly when all this is over.
Do you know that a set of house chores can be a great calorie burner? Chores keep you active, the blood pumping and is quite exerting when you keep at it. You can apply the suspended work commute time to do this and enjoy the positive impact of house chores on your relationships, freshly-cleaned house, as well as on your health.
Additionally, you need to watch what you eat. In fact, this is the best time to lose those few kilograms or gain that extra pack on your midsection you’ve always longed for. Try some intermittent fasting or limit the quantity of food you eat at every meal time.
Another thing you need to get a good supply of within this period is a healthy dose of sleep. So, what is healthy sleep? For this purpose, let’s see healthy sleep as sleeping and waking up at the right time, depending on your body clock and career. Just don’t sleep to your undoing!
Relatedly, ensure that you maintain very high levels of hygiene, it could be easy to forget to take regular baths at times like this – ask your neighbour or partner if you doubt this.
Here are a few videos of workout you can do at home. Yes, no gym needed:
Above all, ensure that we see each other on the other side after the pandemic. Stay safe, wash and pray!