We got fitness experts to share how you can come out of the lockdown fitter and leaner

The lockdown period is brimming with lethargy for most of us. But hey, you can use this time to be your fittest self with the help of these fitness trainers.
lockdown fitness
Use this time to work on your body and get mental peace in return. Image courtesy: Shutterstock
Poulami Kundu Published: 25 Apr 2020, 03:47 pm IST
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Believe it or not, the covid-19 lockdown is an opportunity for you to get fitter. With no junk food and time constraints, it is easier to burn those extra calories that have been piling on since kingdom come.

Since along with physical fitness, we need to focus on our mental well-being, this is a good time to mix and match fitness regimes and create a wholesome routine for yourself. And to help you with that, we spoke to two fitness experts:

Build a routine with elements of mindfulness, says Ruchika Rai
Ruchika Rai is a women’s fitness and health coach based in Mumbai, who founded the combat yogini programme. Her training programmes include breathing exercises, yoga, and martial arts. And firmly believes that mindfulness can help you connect well with your body and enhance the results of your workout.

Ruchika swears by the following morning routine that can set the day for you:

1. Once you wake up, make your bed and do not touch your phone.

2. Give yourself half an hour to have a detox drink (preferably honey, lemon and lukewarm water) and freshen up.

3. Start with basic breathing and stretching exercises for half an hour. Your Breathing exercises should include stomach breathing (you inhale, hold and exhale the same amount of air), while stretching should comprise various yoga poses such as surya namaskar or the snake pose.

yoga poses for period pain
Yoga is the best way to stay in shape. Image courtesy: Shutterstock

4. Chant ‘Om’ observing your breaths and meditate for at least 15 minutes. Inhale and exhale with awareness.

5. Have a fruit bowl as your first meal. The fruit bowl should have one or two fruits, yoghurt, chia seeds, flax seeds, and almonds.

6. Once you are done with this basic routine you can go for a workout session. It can include practicing martial art poses (such as kalaripayattu and tai chi) or cardiovascular exercises.


Keep an idea of your risk of weight-related issues.

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Rai says:

To take it one step further, level-up your breathing and stretching exercises, keeping the basic routine in place.

A fitness coach at Cult.Fit, Mumbai, Bicky Prasad says that there is no time like the present if you want to shed some kilos. Here are his tips to help you with the same if you’re on a weight loss spree:

1. Go for cardiovascular exercises, bodyweight training and yoga to burn the extra calories.

2. Divide your meals. Go for four to five meals instead of three. Increase your protein intake.

3. Don’t sit for long hours while working from home.

long working hours and thyroid
All work and no movement can actually dull down your health. Image Courtesy: Shutterstock

4. Try high knees and squats after every hour to keep your legs moving.

While working out with full-intensity is Bicky’s suggestion for you for this extended lockdown period, he also stresses on the importance of preparing your body for all this hard work. “Warm ups and sodium-water balance are extremely important to avoid muscle pull, so don’t omit that,” he concludes.

Well, we hope that Ruchika and Bicky’s tips have you on your toes or yoga mat. If you’d like to hear from more such experts on how you can lose weight during this lockdown, let us know in the comments below.

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About the Author

Poulami Kundu works with the editorial team of HT Chandigarh. She writes about culture, health and education. ...Read More

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