Rafat Hossain: Staying fit has always been one of the most important aspects of people’s life. But the gyms, the parks and the basketball courts being closed, many of us have earned unnecessary weight, and since COVID affects people with weaker immune systems the most, now one of the most important times is to stay fit and healthy.
Exercise: Exercise is one of the most vital branches to stay fit. You should reserve at least 150 to 200 minutes of activity per week.
This routine can be prepared by almost everyone, which can easily make you fit in your busy schedule, and it does not require any extra equipment. To start, do some stretches and give about 15 minutes of cardio- jumping jacks, running in place and burpees etc. This will warm up your muscles and increase your heart rate, making it easier to perform the bodyweight movements.
Next, try to hold a plank position for as long as you can, record it, and do 3-5 sets of that time. Remember to keep your head aligned with your spine and your core constricted.
Then, try to perform wall assisted pushups; again, record your total reps and do 3-5 sets. When you feel that wall pushups are getting easier, go for inclined pushups, then military, and work your way up to declined pushups. Again, remember to mind your form.
Lastly, record how many squats you can do and perform 3-5 sets. If you feel like it is getting easier, hold some water bottles for extra resistance.
Diet: A healthy diet is essential for good health and nutrition.Firstly, drink lots of water spaced throughout the day. In total, drink about 3.5 liters of water in one day.
Never skip breakfast, as then you’ll be depriving your body of nutrients it needs to get up and start the day properly. So, have at least a light breakfast of some cereal, a fruit and some juice.
For lunch, have 1/3rd portion rice, 1/3rd portion green and leafy vegetables and the other portion should consist of lean proteins such as chicken and fish.
If you get hungry in the afternoon, an easy meal to make is an egg sandwich with some tomatoes and capsicum. Even if you want to snack on some sugary treats or junk food, don’t eat them every day, limiting your intake to about once or twice per week.
For dinner, again have some carbohydrates and vegetables, but this time instead of lean meat, have some oily fish and red meat.
Sleep: Sleep is another very important factor necessary to stay healthy.Try to get in at least eight hours of sleep per night. To fall into a routine, try to sleep at the same time each night and get up at the same time each morning, including weekends. Also, try avoiding blue light exposure in the evening, as it messes with your body’s ability to prepare for sleep.
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Muhammad Rafat Hossain
Studying Alevel AS
School: Dhanmondi Tutorial, Dhaka
