With the ongoing lockdown situation across Nigeria and most of the world due to the COVID 19 pandemic, it’s almost inevitable for people to lose their fitness level and put on additional weight.  However, with a little discipline, this can be put in check. All you need is a good, well-planned exercise routine and diet plan.

 

Exercising from home can be easy and convenient.  You can do a program with no equipment at all or you can use equipment that is easily available like skipping ropes, dumbbells, resistance bands, yoga mats, swiss balls, etc. It’s also helpful to involve another member of your household in your workout to make it less boring.  This also helps to keep yourself accountable.

Healthy eating is also very important as exercise alone cannot get the job done. During a lockdown, it can be very easy to lose control of your eating habits.  Being home at all hours of the day can leave room for plenty snacking between meals, consuming junk food, staying up and eating very late and adding extra meals.  Eating a healthy breakfast is especially important on days when exercise is on your agenda. Skipping breakfast can leave you feeling lightheaded or lethargic while you’re working out. A fiber and protein-rich breakfast can adequately stave off hunger and provide the energy needed to keep your exercise going.  Try to stick to the same schedule you would maintain if you were going in to work everyday and don’t allow adjustments in your meal schedule.  It may also be helpful to monitor yourself with a food diary or journal.

 

HOW TO CREATE YOUR OWN FITNESS & DIET PLAN

 

We all know there is no diet or workout program that’s one size fits all, which is why is necessary to customize a fitness and diet routine that best suits you. This will help you achieve your fitness goals. Below are steps/tips to creating your own program;

 

1. Identify your goals: What you want to achieve by creating your own fitness and diet routine. Do you want to lose weight? Develop strong, lean muscle mass? Etc.

 

2. Determine your workout progression: Start slowly and progress. Trying to do too much too fast can be overwhelming and cause you to not take any action at all. You may also become sore or injure yourself and this will discourage progress.

 

3. Create a meal schedule and exercise schedule: Create a meal schedule and try to stick to only eating what and when you plan. Creating an exercise schedule is simply writing down what exercises to be done each day, based on individual goals. Doing so helps to form a positive exercise habit that can stick with you for life.

 

4. Determine your diet and meal plan: A healthy diet will compliment your exercise program. Chose a diet adequately rich in protein, healthy fats and carbohydrates. Planning a meal is a fundamental principle of healthy eating. Prepare your meal in advance and stay off eating late into the night before bed time.

 

HOME EXERCISE EQUIPMENT YOU CAN USE WHILE  ON LOCK DOWN

Treadmill

A motorized treadmill enables you to walk or run indoors on the same spot. It has an adjustable speed and gradient which allows you to determine the pace and intensity of your walking plan.

Dumbbell

Dumbbells are free weights that come in a pair and are widely used for weight training. It enables you to perform different types of workouts with the upper limbs. Dumbbells come in two types, adjustable and fixed weight.

Ankle weights

Ankle weights are optional for strength exercises for the lower extremities. A well-padded ankle cuff with pockets designed to hold half-pound or 1-pound weight bars to add as you progress.

Theraband

Therabands can be used for a full-body strength workout. They are very inexpensive, light weight and portable for ease of mobility.

Arm bikes

This helps you tone and strengthen your arms and allows for movement in your shoulders and back. Place on your desk while seated and pedal.

Stationary bikes

A stationary bike takes no training and is easy to use. It provides an excellent cardiovascular workout . Request for a bike with a comfortable, adjustable seat and foot strap. There are also more comfortable recumbent bikes, an especially good fit for the elderly.

 Swiss ball

Swiss balls are also called stability balls. They help your chest, shoulders, back, arms, legs, butt, core and abdominal muscles.

Exercise mat

A non-slippery, well-padded mat for floor exercises is also very important. It allows for a comfortable place to relax, stretch and perform any other mat exercises.