Embargo in state, inclement weather and the constant fear of contracting COVID… While it’s important to stay at home to keep yourself and others safe amid this pandemic, it can’t be an excuse to give up on exercising totally. Celebs who would normally hit the gym or maintain an active lifestyle tell you how you can stay fit while staying safe with micro workouts.
‘People without a set up at home can go for body weight exercises’
If you are out of workout for a very long time, it takes more time to get back into shape. My profession requires me to be fit. So, I have a small set up with basic equipment at home. For people who don’t have they can do body-weight workout at home. It’s basically push ups, surya namaskar, back push ups and free squats. Jogging and walking, along with chin up and parallel bar, are good body-weight exercises for those who have the space and the amenities.
— Vikram Chatterjee, actor
‘Doing intense 30- minute sets non stop is enough’
About 90% of your fitness is your diet. Eat right, and only 20-30 minutes of exercise every day is more than enough. Start by warming up. Stretch your hands, legs, neck, shoulders, hips etc. Then do 200 skips or 100 spot jumps (if you don’t have a skipping rope). Do 100 Jumping Jacks and 200 knee-raised jogging. Now, you are warmed up. Do 20 push ups and 30 squats. Try 10 pull ups (if you don’t have a bar then leave it). Just add to it 20 burpees. Make sure you do four sets of Try high-intensity exercises like burpees, free squats, close to broad grip push-ups, plank and push-ups. These exercises are quick to adapt and easy to process, and you can get really effective results at home. When it comes to diet, always balance your nutrition intake with your meals consisting of 50%-60% of carbohydrates, 12%-20% protein and 30% fat. Consuming steamed or grilled food, be it home-cooked veg or non-veg dishes, is also good. Include loads of fruits, avoid refined sugar, and also eat in small portions every two hours. If you are restarting your workout sessions after recovering from COVID-19, concentrate more on breathing exercises, a light jog or brisk walking.
— Ravi Shaw, actor
‘Do pranayama regularly to improve your lung function’ the all these. Then do three sets of 20 leg raises, 30 crunches, 50 mountain climbers and 20 Russian twists. The secret to doing it right is after warm ups, do all the exercises nonstop in 30 minutes or less.
— Abhishek Singh, actor
‘Right diet, light jog or brisk walking are good as post-COVID exercises’
I go for a quick run every day inside my residential complex and even practice yoga. I would suggest do pranayama regularly as it improves our lung function. I opt for oatmeal and salads for breakfast followed by a cup rice with boiled chicken or veggies for lunch and only a bowl of salad and soup for dinner.
—Debchandrima Singha Roy
‘Use pilates bands for backbends, stairs for step ups & skip on the terrace’
Last year’s lockdown was a learning experience for all fitness enthusiasts. Those willing to continue exercising even now at home can always fall back on the video calls with gym instructors and fitness charts made earlier. It’s prudent to keep a few weights, dumbbells and bands at home. I concentrate more on backbends, leg exercises and use pilates bands at home. Try skipping on the terrace and step ups using the stairs at home.
—Ishaa Saha, actress
‘Hand exercises, stretches are a good way to keep fit’
Meditation is a must. It helps us keep calm amid the pandemic chaos. But of late, I have been concentrating more on running on the treadmill at home. While doing that, I do hand exercises simultaneously. Besides, stretches are a good way to keep fit at home.
—Sonamoni Saha, model-actress
Expert speak
“Cardiovascular exercises and core strength building workouts that increase the capacity of your lungs and also keep your heart healthy is a must in the current scenario. Regular exercises, for a minimum of 30 minutes, increase your immunity levels. If by chance you are affected, the road to recovery will be a bit easier,” says Ayan Guha, senior fitness trainer of a city gym.
Tips to be followed during your home workout sessions:
Dos
> Concentrate more on running, jogging, skipping, jumping jacks, burpees or even cycling.
> Head to the terrace focus more on breathing exercises
> For bodyweight resistance training, do push-ups, squats, abdomen exercises like crunches, reverse crunches and plank
> Indulge in a high-protein diet by including fish, boiled eggs, veggies and chicken to your daily meals.
> Stay hydrated by drinking plenty of water, cold-pressed fruit juices or even coconut water
Don’ts
> Do not workout in closed spaces with the AC on. Head to your terrace or garden for exercising
> Avoid over-exerting. Set small achievable goals so that you’re not prone to injuries or pains
> Don’t give up on the specific workout timings since you are exercising at home now
> Do not avoid warming-up, cooling down or following the proper techniques of each exercise while working out at home
(Tips shared by fitness trainer Ayan Guha)
