How to stay in shape during the quarantine?

Have the gym closures thrown your workout routine out of whack? Do you find yourself reaching for a chips bag more than your workout gear? If you answered yes to these questions, it is time for you to take charge of your physical health and establish a healthy routine to stay in shape during the quarantine.

 

Now, more than ever, it is crucial for you to take care of your body, diet and workouts, as they are the vital keys to maintaining your physical health. With gyms and fitness centers shut, you might be finding it difficult to motivate yourself to get in your daily workout. And once you stop working out, your mind convinces you to have the extra slice of cake. You tell yourself that you will make up for it once the gyms reopen. And if you are like most people, you probably do not have exercise equipment at home which makes it even more difficult to workout.

 

But regardless of your fitness levels, there are a lot of different ways in which you can stay in shape and be fit during the quarantine. You do not need any fancy exercise equipment or an elaborate workout routine to stay active and healthy. Just follow these six simple tips to come out of the quarantine with a healthy body and mind.

1. MAKE YOUR HOME AN INEXPENSIVE MINI GYM

Lifting heavy weights at your favorite fitness center is not a possibility right now, so the next best thing you can do to get your daily workouts right is – bodyweight exercises, cardio sessions, Yoga, pilates, etc. You do not need a lot of exercise equipment to get a good and intense workout, using your body is enough to give you a good burn.

Simple things like walking around the house, dancing for an hour, or jumping rope are great options to replace your cardio sessions.

If you prefer a more intense workout, try High Intensity Interval Training (HIIT) or Tabata workouts. There are hundreds of videos on YouTube and various fitness apps that you can browse through to find one that suits your current fitness levels

Want to add some more strength training to your body weight exercises? Try muscle specific workouts like push ups, pull ups, squats, lunges, etc. to work on isolated body parts. You can also choose workouts to build your core strength

Still not sure if this is your workout style? Don’t worry; there are more options to try. Yoga is another great form of exercise that can help you improve your flexibility while also increasing strength.  Also, you can try Pilates; it is a low impact workout that helps you tone your muscles and build your stamina.

And just because you do not have fancy exercise equipment at home does not mean you can’t get creative with objects around the house. If you are bored of just doing body weight exercises, use filled water bottles in place of dumbbells or carry a backpack full of your heaviest books, heavy pots, laundry detergents, small pieces of furniture – the possibilities are endless.

You can also invest in simple exercise equipment and accessories like a yoga mat and inexpensive resistance bands to help you out during this time. Experiment with different household objects and build your own mini gym at home.

2. GO OUTDOORS ALONE!

GO OUTDOORS ALONEGoing on a walk or a run, riding a bicycle, or going on a solo hike are great ways to get in some sunshine and fresh air while getting your workout done. Avoid engaging in team sports and group activities until it is safe to do so.

 

Practice social distancing when outside and take all precautions to protect yourself and those around you when you are in a public place. Once you are back home from your workout, do not forget to wash and sanitize your hands and any other objects like your phone, keys, and water bottles that you might have carried with you outside.

 

In this quarantine time, doing these safe outdoor activities would give you a boost and will make you feel positive and refreshed.

3. WATCH WHAT YOU EAT

what you eatYour workout is only one small part of your overall physical health; your diet makes up for a major chunk of your fitness and health. Now is a great time to be mindful of what you eat every day and give your body nutritious food.

 

Try to reduce your intake of processed junk foods and alcohol. Make sure you consume proteins and vegetables in every meal. It is okay to enjoy a chocolate bar occasionally. You can also treat yourself with your favorite pizza once in a while, but do not turn your cheat meal into cheat weeks.

 

Focus on giving your body the right nutrition it needs to stay healthy.Eat foods rich in antioxidants it will help you increase your immunity. Whether you are a vegan, eat meat, or have different dietary restrictions, use this time to understand your body and how different foods affect you not just physically but how they also impact your mood and productivity levels.

 

Learn to cook healthier alternativesfor your favorite dishes from restaurants and indulge in low-calorie and sugar-free homemade desserts. Plan your meals in advance, so you do not have to resort to grabbing the nearest pack of cookies when hunger strikes.

 

Meal planning and prepping help you stay organized, keep track of your calories and the different nutrients you are consuming. Even if you do not plan your meals, having a general idea of what the week ahead looks like will make it easier for you to avoid cheat meals.

4. STAY ACTIVE THROUGHOUT THE DAY

stay active throughout the dayThe 45-minute workout you did in the morning is going to do little to your overall health if you spend the rest of the day on your couch or your desk. You are probably sitting more than you did before the quarantine. This means that you are also probably hunched over your desk or slouched in bed. And then you wonder why your back is always hurting!

 

Since your overall activity levels have reduced, you need to find ways to keep moving throughout the day to keep your metabolism rates high and your body working efficiently. Tight muscles can reduce the mobility in your joints and having a full range of motion in your joints is extremely important to prevent injuries.

 

For every hour, you sit at your desk, walk around the house for five minutes. After every couple of hours, try out some simple stretches for your back, neck, and shoulders to counteract all the slouching you have been doing. If possible, invest in a standing desk and work standing up for as long as you can. Even if you cannot get a standing desk, you can create your own by simply stacking up a few old boxes or heavy books on your desk.

 

Watch an episode of Netflix or listen to your favorite audiobook or podcast while walking around the house. These simple tasks might seem simple, but they work like charm.

5. GET ENOUGH SLEEP AT NIGHT

enough sleep at nightWhen it comes to staying in shape, food and exercise are often what most people tend to focus on. But did you know that your sleep also plays a huge role in your physical health?

Regardless of how much you exercise, if you do not give your body enough time to rest and recover, you will not see the results of your hard work. When you sleep, your body gets to work. Your body works on repairing the micro-tears that are created in your muscles during the workouts. This is crucial to prevent fatigue and muscle injury.

 

That’s not all, lack of sleep can lead to an increase in your cortisol levels – your stress hormones. High cortisol levels are responsible for those sweet and salty food cravings you get throughout the day. Your appetite is also elevated when your cortisol levels are high, which is why you find yourself eating more than you usually would on the days you are stressed.

To prevent all of this from happening, you should aim to get anywhere between seven to nine hours of uninterrupted sleep every night. By sacrificing your sleep for that one extra episode of your favorite show, you are not only putting your next day’s mood and productivity at risk but are also sabotaging your fitness progress and making it tougher for yourself to reach your goals.

Establish a calming nighttime routine that signals your brain that it is soon time to shut down and go to bed. Put away your devices, put on some calm music if you like, read a book, and help your mind unwind before you sleep. Some people also find it helpful to meditate or do some light stretches before bed. Do whatever you need to do to ensure a good night’s rest.

6. DO NOT STRESS ABOUT THE SCALE

stree about the scaleWhether you are trying to lose weight or gain muscle and bulk up, the scale is a good tool to track your progress. But remember, the number on the scale is no way an absolute measure of your hard work and dedication. And while you are living through a pandemic, how much you weigh should be the last thing on your mind.

 

While it is okay to occasionally check your weight to keep track, do not let the number on the scale affect your mood. Your body is probably going through a lot of changes now that your activity levels have changed. Thus, instead of focusing on how your body could have changed if you had access to a fitness center, be grateful and thankful that you are safe and healthy. Your weight loss or muscle gaining goals can wait. Use this time to build a healthy relationship with your body and the scale and use the weighing scale only as a guiding tool.

CONCLUSION

While it is okay to be overwhelmed with everything that is happening around the world, do not let these unprecedented times stop you from taking care of your body. Give your body some extra TLC and make these six tips a part of your daily routine during the quarantine. If you want more such tips and fun activities that you can do while you are at home, follow our lifestyle blog. From DIY projects to easy recipes, we have everything you will ever need to stay healthy, fit, and entertained at home. So, what are you waiting for?\

Find out how people are increasing their happiness

For over 80 years, the Harvard Study of Adult Development has been tracking their students’ health and other participants to reveal clues about their mental well-being and understand what it takes for people to lead a healthy and happy life.

Started in 1938, this research has been one of the longest studies of adult life to date. Even President John F. Kennedy was once recruited for the research! Over the years, scientists studied the physical and mental health of their participants and made notes of their triumphs and failures, both in their personal and professional lives.

HAPPINESSThe researchers we surprised to find that people’s happiness had a positive correlation with their health, and happy people experienced a higher overall satisfaction with their quality of life.

But this led many people to ask one important question – “how do these scientists know how happy their participants were, and how did they measure it?”

If you too thought of the same question and have also often wondered about how happy people always keep an upbeat and positive attitude- good news! You’ve come to the right place. Read on to know more about what happiness truly is and how people live a happy life with positive emotions and attract good things and good fortune.

CAN HAPPINESS EVER BE MEASURED?

CAN HAPPINESS EVER BE MEASUREDYou must have heard people always talk about how to be in a good mood and have a more positive attitude towards life to increase your happiness, but how exactly do you measure your happiness?

Happiness is an emotion, an intangible feeling, and there is no way to quantify it. So, how do people gauge their own or somebody else’s happiness?

Happiness is subjective, and thus, nobody else can understand your happiness better than yourself. You do not need a metric measurement system to put a number or a rating to your good thoughts.

Happiness can be defined by judging the overall satisfaction you get from your own experiences and the quality of your life. On a more community level, self-reported surveys and tests are often the best way to understand a large group’s happiness. But this again comes down to each individual’s understanding of their happiness.

The next time somebody asks you about how happy you are, look within yourself and analyze your own positive emotions, happy experiences, and overall satisfaction with life to understand how happy you are.

Now that you have a better understanding of how you can judge your own level of happiness, here are some ways you can increase or rather improve your happiness levels. You too can be like some of those happy people you always see who seem to have such a positive attitude towards their lives and everything around them. Read ahead to get a few exciting ideas.

1. BUILD HAPPY AND POSITIVE RELATIONSHIPS

BUILD HAPPY AND POSITIVE RELATIONSHIPSAccording to the researchers of the Harvard Study of Adult Development, one of the most important conclusions they arrived at was that positive relationships are key to leading a healthier and happier life.

When you feel lonely and cut off from the people closest to you, your mental and physical health can start declining over time, and this, in turn, adds more stress and unhappiness to your life.

The vicious cycle will continue until you decide to seek comfort in others and build a relationship with them. You do not have to seek a romantic partner to nurture a positive relationship.

A friend, a mentor, a parent are all people you can connect with to increase your happiness. Remember that the quality of these relationships matters more than the number of people you build a connection with. Keep your circle small if you like, but remember to give each positive relationship the time and effort it needs to develop.

Having a strong bond with other happy people will boost your overall happiness and put you in a good mood. Share all your experiences with your group and encourage each other to be the best versions of themselves. Seek connections with optimistic individuals that motivate you to be happy.

2. Find something you are passionate about

Find something you are passionate aboutPeople often tend to get so caught up with their obligations and professional commitments that they neglect their passion.

As soon as you wake up, your mind races through the list of things you need to do for the day, all the assignments you need to submit, all the emails you have to get back to, and all the chores you need to do in the house.

Even though these are crucial tasks that cannot be ignored, they add little to no value to your overall happiness.

Happy people always ensure to work on their passions and goals. If you are one of the lucky ones to be in a career or field that has always been your passion, that is great.

But if what you do for a living does not align with your heart’s true passion, take some time out every day or every week to work on something you love the most.

Dancing, painting, volunteering at an animal shelter, carpentry, and anything that uplifts your mood should be something you have to set time aside for.

3. BE KIND TO YOURSELF

BE KIND TO YOURSELFWhen was the last time you truly complimented yourself? Do you remember the last time you congratulated yourself and celebrated your little victories?

People are often their own worst critics and end up being very hard on themselves.

Here is a scenario for you to ponder on – What if you wanted to lose some weight one month and you did not achieve it. Think about all the negative self-talk you indulge in.

Now, think about a friend who also wanted to lose some weight but did not. Would you use these same words to berate your friend as well? You need to support and love yourself the same way you support and love your friends.

All the happiness and love you give out to others daily, do not forget to save some of that for yourself. It is okay to work on identifying your flaws and making plans to change certain things about yourself but do so with kindness. Happy people accept themselves for who they are even when working on changing for the better.

Changes do not happen overnight. So, give yourself some time, and a whole lot of love throughout the journey. And if things do not turn out the way you planned, remind yourself that it is okay and that you do not have to be at war with yourself. Love yourself and be kind to yourself to be genuinely happy.

4. TRAIN YOUR BRAIN TO HAVE A MORE POSITIVE ATTITUDE

TRAIN YOUR BRAIN TO HAVE A MORE POSITIVE ATTITUDE

Findings from a research study in 2009 have shown that having a positive attitude towards life can increase your happiness and well-being.

If you have always been the glass-half-empty type of person, it will take some time to train your mind to see it as half-full, but it is not impossible.

Choosing to prioritize positive emotions is a sure-shot way of boosting your happiness. You need to train your brain to let go of the negative thoughts that are weighing you down.

This does not mean you ignore the adversities and pretend like everything is going right when it clearly is not. But you need to teach your mind not to mull over these thoughts and instead, focus on things that you can do to help yourself in that situation.

One of the most common ways of practicing a more positive outlook is by expressing gratitude. Learn to appreciate and be thankful for all the things in your life- your body, relationships, environment, and all of the often-overlooked blessings you might have taken for granted.

Convince yourself to be thankful for the good things that happen every day and then worry about everything else that has gone wrong. You can also try meditating to get more in tune with yourself and your thoughts.

The art of meditation takes time, so do not be disheartened if you don’t get it right the first couple of times. Happy people choose to wake up every day with a positive attitude and exhibit positive emotions whenever they can.

5. LIVE IN THE MOMENT AND ENJOY THE LITTLE THINGS

LIVE IN THE MOMENT AND ENJOY THE LITTLE THINGSIt is easy to get caught up in the daily stresses of life and forget to stop and smell the flowers. You do not have to find a flower and smell it, but that would be awesome if you can do that. But in constantly working and hustling for a better future, people forget to live in the moment.

It is great to have goals and plans and work towards fulfilling all your dreams, but it is also important to observe and appreciate the little moments you live through every day.

Learn to be more mindful of the little joys in life and give them the attention they deserve. To truly live in the moment and savor it, you have to teach yourself to minimize multi-tasking. Productivity gurus teach people how to get the most out of every waking minute.

However, while trying to achieve several things at once, you do not have the time to enjoy the happiness of any one of them. The next time you order in your favorite pizza, do not gobble it down while working on your assignment. Sit back, relax, and take the time to enjoy the food and relish it truly. You can get back to your assignment after your meal. Even if you can only spare a few extra minutes every day, make them count.

You need to remember that your happiness is your responsibility, and you should not depend on other people to make you happy at all times. It is a good practice to surround yourself with other happy people to enhance your happiness, but you also need to learn how to be happy on your own.

Keep these five tips in mind and consciously work towards developing a more positive attitude every single day. Take time out for yourself and your thoughts and teach yourself to focus on the good things in life.

CONCLUSION

Found these tips helpful? If you want to improve the quality of life, follow our lifestyle blogs for some more useful tips and life hacks. From DIY projects to recipes, from tips to improve your life quality to workouts, our blog has it all. Click here to subscribe, so you do not miss out on any of our new posts.

Improve your quality of life with these tips

Are you feeling overwhelmed with the current state of things? Have you been wanting to change your life and improve its quality but do not know how to get started? Change is scary, but to reach a better state, you have to take the initiative to change. And it not only limits to planning but to take the next step.

You can read the best of the best lifestyle blogs, but if you do not put the words you read to action, you will not be able to bring positive changes in your life. Remember, even little changes you make, starting as early as now, can add up to improve the overall quality of your life.

But before you jump into reading about effective ways to improve your quality of life, you need to ask yourself what a good quality of life means to you. Your quality of life includes everything – your mind, body, relationships, career, and your environment. Your quality of life is something that you owe yourself and should be modeled depending on your own needs, wants, likes, and dislikes.

You can get inspired by the people around you and use that inspiration to define your own life, but do not let somebody else’s idea of a perfect life dictate your own choices. Your life should excite you; it should make you want to jump out of bed every morning with a smile and a plan to take charge of the day.

Material things and wealth are, no doubt, great things to aim for, but at the end of the day, ultimate satisfaction comes from inner peace and happiness. It comes from seeking better experiences, from having a positive view of life, and from improving the overall quality of you and your environment.

Everybody has a different idea of what their ideal life looks like, it is subjective, and you do not need to give justifications and explanations to anybody else about the quality of life you aim to achieve for yourself.

Before you go on to the next section, take a few minutes and picture your ideal life. Who you are, where you live, what your relationships look like, what your job is, and any other important detail you would like to include.

Now that you have a picture of the life you want to live, here are some ways in which you can improve your quality of life. So, do not put this off for any longer. Then perfect time to start is right now!

MAKE A PRIORITY LIST AND PUT YOURSELF ON THE TOP

put yourself to the topMost people have the habit of starting their day with a to-do list or a priority list where they make a note of all the essential tasks that they need to get done on that particular day or week.

Get back to phone calls and emails, reach out and check in with other people, finish assignments for school or college, and much more.

If you are one of those people who love making lists, ask yourself this – when was the last time you put yourself on your priority list for the day?

Work, school, and familyobligations probably take over a major portion of your day, but that does not mean you should neglect yourself and your needs. It is important to take breaks and check-in with yourself from time to time.

It does not have to be something grand and elaborate like going to a spa for a relaxing massage or watching Netflix for three straight hours. Dance in your room for 10 minutes, go out on the patio or to your window and get some vitamin D or feel the rain or snow on your skin, look in the mirror and smile at yourself, remind yourself that you are smart, brave, and powerful. In this chaotic and fast-paced world, it is crucial to pause and focus on yourself, or you will get burnt out without even realizing it. Improving yourself is the first step you can take towards improving your quality of life.

ADOPT QUALITY HEALTHY HABITS

healthy habitsIt is next to impossible to improve your quality of life if you are leading an unhealthy lifestyle. Ordering takes out 5 days a week, working out only once or twice a month, staying up late and sacrificing sleep to binge-watch your favorite show. These all are perfect examples of short term or instant gratifications that will harm you in the long run.

While it is okay to indulge in these activities occasionally, start incorporating healthier habits into your daily routine if you want to start seeing improvements in the overall quality of your life. Regular exercise is known not just to improve your physical health but has a huge role to play in your mental well-being as well. Physical activities boost your overall mood, can improve the health of your skin and nails, keep your joints healthy, regulate your sleeping patterns, and much more.

Commit to working out at least three to four days a week, and you will start noticing its benefits almost immediately. When it comes to your food habits, you do not have to throw out all the yummy (but unhealthy!) food items from your pantry just yet.

Allow yourself one or two cheat meals every week and have whole foods that are high in protein, fiber, and vitamins for the rest of your week. And do not forget to hydrate yourself. Drink at least eight glasses of water every day to keep all your organs functioning smoothly. Aim to get at least seven hours of sleep every night, and you will notice how drastically your mood and productivity levels improve the next day. Sleeping not only resets and refreshes your mind but keeps your skin healthy and glowing too. It is not called beauty sleep for anything! If all of this sounds like a lot, relax. You do not have to start doing all of these things from day one. Take baby steps and make small changes every day and add more things to your daily healthy routine as you make progress.

LEARN SOMETHING NEW EVERYDAY

learn something newYou do not have to learn a whole new language or teach yourself how to code if that is not something you like. Learning something new does not have to be complicated. Make learning fun, and that way, you will be more likely to stick to it long term. Read up a fun fact, look up how the laptop or phone you are reading this blog on was designed, try mental exercises and puzzles to keep your mind sharp, the possibilities are endless.

Learning something new every day is a great way to distract your brain from the stresses of daily life while also adding value to the overall quality of your life. Mental exercisesare also an excellent way to keep your brain healthy and improve certain cognitive functions. Just like you exercise your body, take the time out to exercise your mind by learning something new. And you never know, in this quest of learning something new every day, you might stumble upon something you love and are passionate about that you can even turn into a full-time career in the future!

MAINTAIN A HEALTHY QUALITY CIRCLE

quality life circleYou have probably heard some variation of the quote that says you are an average of the five people you are closest to. While we have no way of mathematically proving if this is correct, people are indeed influenced by people they surround themselves with. So, it is important to build a support network of people who inspire you to do better and be better.

We, humans, are social beings, and we need to build meaningful connections with people to grow and find happiness. You do not need to have a big circle of people; just a handful of your closest friends and family will contribute greatly to your well-being. The relationships you have with people can impact your mental health to a great extent, so make sure to distance yourself from people who drain your energy or do not have your best interests in mind. It is not often easy to cut off from people you have had a connection with, but if the cons of having the person in your life outweigh the pros, it is time to let them go.

SET BOUNDARIES AND START SAYING NO

set boundariesSet boundaries even with your family members and closest friends and let them know that you will be unavailable for certain types of tasks or times of the day. You will have to make them realize that it is about your personal space. Use this extra time on your hand to focus on yourself and your priorities.

 

The fear of rejection and the fear of looking rude and unprofessional might stop you at first, but once you realize the importance of reclaiming your time, you will start to see how often you said yes only on impulse.

The next time you are asked to do something for somebody else- pause, reflect, and say yes only if you mean it 100%. If you are still not convinced, look at it this way – saying no to others is saying yes to yourself. Let this be the YES you say out loud!

CONCLUSION

It is not unusual to get stuck in a rut and get bored of living the same day every day. On days like this, it is important to remind yourself that you can live an awesome life. You deserve to live a life that you love and are proud of.

If you want to wake up feeling like you are living the best version of your life, incorporate the five simple tips mentioned above and watch the magic happen.

Want to learn more ways to transform your life and bring on your A-Game? Follow our lifestyle blog for tips, tricks, hacks, and more and live the life you have always dreamed of.