THE NEW RULES FOR KEEPING FIT

You can’t go swimming, and gyms are still shut across the country. You can walk, run, exercise outdoors or play non-contact sports, but even there, there are new dos and don’ts to follow...

COVID-19 AND FITNESS

Fitness has become more of a concern and more of a necessity. We’re moving less than before the lockdown — doing fewer steps, spending less time on our feet. We’re worrying about fitness more too, as we see comorbidities alter survival chances of those with the virus. Suddenly, it’s not a question of ‘trying to live healthier’. It’s an urgent imperative.

Why you must work out

Lack of exercise can impair your immune system, aggravate existing disease.

It can hasten the onset of lifestyle conditions such as diabetes and cardiovascular disease — the incidence of which has been growing as a result of sedentary lifestyles and poor diets. Regular exercise can strengthen lungs, immune and digestive systems, boost mood, circulation and heart health.

THE CHALLENGES

You must get moving, because lockdown-like conditions could continue for months longer. Start simple, stay safe.

Indoors vs outdoors

■ Exercising outdoors means you get fresh air, sunlight and a change of scene.

■ Exercising with a mask on will likely be more uncomfortable the more intense your routine, so stick to aerobics or a simple cardiovascular workout,” says fitness consultant Diksha Chhabra. “A lot of the risk and discomfort can be avoided if you work out indoors.”

Exercising outdoors? You must...

■ Avoid large groups.

■ Keep face mask on at all times.

■ Keep a safe 2 metre distance from others working out, more if you are walking or jogging in the same area.

■ Keep an eye out for anyone coughing around you. Move further away if someone is coughing, because as you work out, you tend to draw in more oxygen and that raises your risk of contagion.

Pick a good virtual trainer

■ As more people exercise by themselves, the virtual fitness industry is likely to see growth. So far, most tutorials are free, but that is likely to change as gyms are forced to revise their business models.

■ You can expect to see tie-ups between gym chains, fitness apps and wearable devices as the industry consolidates.

■ In the absence of the kind of companionship offered by real-world gyms, expect virtual offerings for those with varying needs — families, people strength-training, working out on a staircase.

■ “If you’re new to working out or have been training under supervision, this is not the time to start intense exercise,” says Chhabra. “It’s best to avoid movements that need spotting from a trainer – such as squats, pull-ups, shoulder presses, deadlifts.”

EXERCISING WITH A MASK ON WILL BE MORE UNCOMFORTABLE THE MORE INTENSE YOUR ROUTINE, SO STICK TO AEROBICS OR A SIMPLE CARDIOVASCULAR WORKOUT LIKE A RUN. Diksha Chhabra, fitness consultant