Diet & Excersice During Quarantine | Sakra World Hospital


January, 2021

Diet and Fitness During Quarantine

diet and fitness during quarantine

COVID-19 pandemic made all of us sit at home and doing nothing in terms of social interactions and exercise. self -quarantine and temporary closing of offices may affect normal food-related practices. This can have a negative effect on our physical and mental health.

Good nutrition and fitness are crucial for health, particularly in times when the immune system might need to fight back. The five important pillars are:

  • A nutrition plan

  • Appetite control

  • Exercise

  • Sleep

  • Stress

During quarantine, the goal is to reach a balance between these five pillars, but it is usual for many of us to go a little off-balance during a trying time.

Importance of Nutrition during COVID-19

Limited access to fresh foods may compromise the routine of eating a healthy and varied diet and it can also lead to increased consumption of highly processed foods which are high in fats, sugars, and salt.

But, even with very few and limited ingredients, you can continue eating a healthy diet.
To have a strong immune system and healthy diet, you can follow this diet plan:

Have small but frequent meals to ensure blood glucose and metabolism stays stable.
If you are craving for something sweet, eat figs, dates or jaggery in moderate quantity.

Have concoction not more than twice a day. You can prepare it in advance for the entire day.
Start your day with a healthy breakfast, according to the nutritionist a few healthy breakfasts are:

  • Scrambled eggs with vegetables, plain low-fat yoghurt with nuts and seeds.

  • Whole-grain cereal with milk topped with nuts or berries

  • Hot oatmeal made with milk and one to two tablespoons of nut butter with a glass of orange juice.

  • Besan and ragi cheela with a handful of almonds.

When we are in stress we eat a lot. We eat just because there is nothing else to do. If something triggers you to eat then create a new habit instead of eating. Snacking is a big issue during this time, especially because we are spending more time at home. Even if you are eating healthy, eating a lot is not beneficial.

Importance of Exercise during COVID-19

Instead of eating every time during self-quarantine, you can do the exercise. It is okay to get out and do exercise as long as you follow the guidelines for social distancing and wear a mask in public. You can also do exercise at home.

Walking, cycling and running are the great exercises that you can do alone. There are plenty of ways to keep yourself fit around the house. You can for different exercises like pilates, stretching, etc. 

Adults should do at least 150 minutes of moderate-intensity exercise throughout the week or at least 75 minutes of vigorous-intensity exercise throughout the week.

How to be active at home during COVID-19 Outbreak?

  • Try exercise classes online

  • Dance to music

  • Play active video games

  • Try skipping rope

  • Do some muscle strength and balance training

According to WHO all adults should do 30 minutes of physical activity per day and children also should engage in physical activity at least for 1 hour.

Regularly check your posture while working from home. Take regular breaks while working on laptop and PCs.



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