Fitness Tips: How to Stay Healthy and Fit in 2021
Unfortunately, almost everyone has been affected by the deadly COVID-19 one way or the other. It was physically challenging for some people, while others had difficulty coping with the mental pressure. The persistent threat of becoming ill is encouraging people to begin this new year with some fitness resolutions. You can hit the gym, go for an early morning walk, or take-out time for your hobbies – basketball, swimming, etc.
Although physical activity is necessary, a healthy and nutritious diet is equally essential for overall wellbeing. However, a healthy diet doesn't mean you switch to keto or any other overwhelming meal plan. After all, these diets do nothing but deprive your body of essential vitamins and minerals. Instead, you have to cut down on sugar, oily foods, and junk snacks to avoid the fat build-up. Alongside helping you stay fit, nutritious food eliminates the chances of heart disease and other health problems.
Since we are talking about staying healthy, why not also change old habits? Firstly, consider fixing your sleeping schedule rather than pulling off all-nighters to meet deadlines. Secondly, if you are an active smoker or drinker, start pulling out yourself from these unhealthy habits. Believe it or not, but every small gesture counts. If you are clueless about the fitness world, let us help you out. Here we are unfolding five fitness tips to stay healthy and fit in 2021.
- GO CYCLING
Unsurprisingly, every fitness journey begins with some form of physical activity. You can either opt for conventional options – head over to the gym or burn some calories; otherwise, explore new ways. Today, bike riding has become a growing part of everyone's lifestyle. Some people are riding to work, while others want to enjoy the early mornings on two wheels. Do you own a bike? If not, get your hands on Zooz bikes to grab workable bicycles at the most affordable rates.
Cycling provides an excellent muscle workout. It uses all significant muscle groups in the body while you push the pedal. It is a low-impact exercise, which means it won't put pressure on joints or cause sprains. Moreover, it also requires physical skills and balance, helping you build stamina and strength. You can also adjust the intensity levels as per your endurance levels and enjoy a full-body workout.
- TRY MOBILITY EXERCISES
In this tech-savvy world, people spend most of their time working in front of the screens. The lack of body movements can make your muscles go rusty while increasing the chances of injuries. Therefore, it is high time everyone starts incorporating mobility exercises in their routine rather than complaining of back problems. It moves your muscles through their full motion range, uplifting your body to function optimally. Here we are listing three mobility exercises to help you get started.
- Wrist Stretch & Knuckle Up: You have to start in a crawling position with your knees and hands to the ground. Shift your shoulders forward and use your knuckles to push them back. It stretches the lower back, correcting all muscular imbalances.
- Arch & Curl: Stay in the same crawling position, slowly arch your spine, lift the chest, and lower the belly button. You can draw it back to the ceiling while curling the chin to your chest. It improves posture and moves the spine in all possible ranges, relaxing the body.
- Frog Stretch: Stack your shoulders over your wrists and with knees bent to the ground. Drop-in your forearms and gently slide the knees outwards, forming a 90-degree angle. It opens hip joints, significantly reducing the strain on knees while strengthening the lower back.
- FOLLOW NUTRITIOUS DIET PLAN
Undoubtedly, your body needs more than pizzas, burgers, and Doritos because they contribute nothing but fats. At the start of 2021, promise to give your body the sustenance it requires. Firstly, dodge all the junk food, sugary beverages, unhealthy snacks, and make amendments to your grocery list. Grab some leafy green vegetables to close doors for blood pressure problems. Likewise, get plenty of fruits since they are full of nutrients, antioxidants, minerals, and fibers.
Moreover, replace refined grains – pasta and white bread with whole-grain options – oatmeal, hulled barley, etc. These consist of proteins and vitamin B, offering a low-calorie nutritious meal. Also, make sure to consume lean meat and seafood once a week to strengthen your bones and muscles. Coming to food quantity, feel free to have a heavy breakfast followed by routine lunch and a light dinner meal.
- YOGA & MEDITATION
With rising anxiety and depression rates, don't forget to work on your mental health. Yoga is a self-soothing therapy that interfaces the psyche, body, and mind in a string. It comprises breathing techniques and positive coping skills, fostering mental clarity, and relieving stress. So, how about you join a yoga and meditation class? Practicing yoga with other people stimulates the production of oxytocin and serotonin – the happy hormones. Thus, it can significantly improve mood.
In addition to relaxing the brain, it can improve cognitive-behavioral performance. The exercises with breathing exercises free your mind from the 'negative thoughts,' hurting your physical wellbeing. Yoga poses to enhance memory retention and help organize your thoughts, combating stress, anxiety, and depression. Simultaneously, it improves balance, endurance, and flexibility, making your body feel fresh and relaxed.
- DON'T SKIP CARDIO
Are you planning on a workout routine? Whether you want to lose some pounds, build muscle strength, or keep your body healthy – fitness and exercise go hand in hand. Unsurprisingly, workouts are incomplete with cardio. Health experts also recommend 150 minutes of weekly cardio because it can lower the chances of all-cause mortality. Cardio involves rhythmic activity that can get your heart racing and body sweating, essential for losing weight.
Surprisingly, it is not necessary to head over to the gym to perform cardio. You can choose a cardio exercise and start working out from home. Determine your body's strength, see what is accessible, and pick an activity your body feels comfortable doing. After this, select your workout duration so that you don't end up exerting the body. It is best to keep it slow in the beginning and increase intensity levels when your body adjusts to the workout routine.
Without any second thoughts, health is the most significant element in our lives. It is high time everyone starts prioritizing their health over anything else to combat rising health concerns. Fortunately, this new year could be your opportunity to take the plunge and switch to a healthy lifestyle. Initially, adopting new habits might seem challenging. Still, the changes it brings in your life will make every effort worth it. Therefore, go cycling, enjoy healthy meals, and plan smart workouts to make your healthy lifestyle fun.