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The end of self-isolation: how to get back in shape and mode after regular visits to the refrigerator
Over the long months, the regime of many people in self-isolation has fallen into disrepair. Staying up late and getting up late, ordering food at home, watching TV shows non-stop - all this has become the reality of quarantine time. Now, when the restrictions have been lifted in almost all regions of Russia, we need to get out of the state of the sofa kingdom.
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Return to pre-quarantine regime is not so simple. Anton Golotsutskov - Russian gymnast, two-time bronze medalist of the 2008 Summer Olympic Games in Beijing, two-time vice-champion of the World, five-time European champion, multiple winner - told the Championship how to regain shape and start living again in a normal working rhythm. championships of Russia, founder of the network of professional Gymnastics Academies AGGA (part of Moskomsport) in Moscow.
Start with simple workouts
After a long break, you should not immediately go all bad and rush to the gym to practice there for hours. As a result of even simple training, you can improve blood circulation, tone your muscles and feel better and more confident. Start with light runs and a set of simple exercises that you can do at home or outdoors. It can be squats, push-ups, classic planks, stretching exercises.
Such a charge will take no more than 10-15 minutes a day. But even a light exercise will give you more energy and have a positive effect on your well-being. The endorphins (hormones of joy) produced during exercise are amazing. The mood improves, the efficiency increases, and the body becomes more collected and obedient.
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Of course, such training will not lead to a raised abs for all six blocks or super biceps. But exercise, first of all, is designed to restore activity - to get used to the movement again.
Drink more water
Do not rush to run to the refrigerator and have a snack at the slightest feeling of hunger, for example, through a couple of hours after lunch. You may be thirsty rather than hungry. Delight your body with pure mineral water, or add a slice of lemon or a sprig of mint for taste and freshness.
Water is vital for the human body. During self-isolation, many began to forget about it, preferring coffee, tea, sweet carbonated drinks. But this should not be done. You should drink at least one and a half- two liters of water, and not just any liquid. In this case, the state of health and mood will become better, and the face will look healthier.
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Don't rush to eat fast food
When you return to work in the office, try to organize a full and proper nutrition. Of course, there is always the opportunity to order pizza, hamburger or something else from fast food. But such food does not give energy and does not benefit the body When you were at home, lying on the couch for days on end, energy was not required. it is simply necessary. No one wants to feel drowsy and sick all the time.
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In order not to succumb to the temptation and not to order something harmful, you can prepare healthy meals in advance and take them with you to work. There are many simple and interesting recipes on the Internet. For snacks, skip the cup of coffee and candy or sandwich and go for healthier alternatives such as fruits and nuts. In this case, fiber and the right fats will work for you, not against you.
Do not fall into apathy, but act
If your physical condition and emotional background suffered greatly during self-isolation, do not rush to scold and reproach yourself. Not all people are equally productive and conscious. Excess weight from negative attitudes will not go away, but the mood will noticeably deteriorate.
Be consistent and consciously approach your regime. In the morning, try not to skip exercise, do not be lazy to cook a healthy lunch - boil chicken breast and chop fresh vegetables. Don't gorge yourself at night - goodies shouldn't be your reward for your day. Switch your attention to self-development, communication with loved ones, cleaning. There is such an old expression: Throw thoughts on the farm. Try it. Surely there are more important things to do than feeling sorry for yourself and seizing stress with yet another portion of harm.
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Start falling asleep and waking up earlier, do not sit on social networks trying to compare yourself with others, do not waste time on useless pInternet browsing and procrastination. Instead, take care of yourself and your own health. Both strength and time will be found - you just need to want! And the correct, albeit simple, at first glance, habits will help you return to your normal rhythm.