As the weather begins to turn colder, it is more important than ever for us to remain healthy and active. Many people catch colds during winter, which is quite concerning during this pandemic situation. You might not know whether it’s just a cold or if it is COVID-19 related. The frequently recycled and drier air of winter can quickly weaken your immune system and irritate your respiratory system leaving you even more susceptible to an illness.
Keeping that in mind, we are going to take a look at some ways that you can stay healthy during a winter lockdown. Let’s get started:
Improve Physical Health- to maintain your physical health, it is important to maintain good air quality. Replace air filters regularly and vacuum the rugs. Wash your hands to remove germs and get flu shot. Many people eat less vegetables and fruits during the holiday season, so it’s important to make healthier food choices. Staying physically active could also keep you healthy so do your best to exercise at home at least 3-4 times per week.
Maintain Bone Health- luckily, keeping your bones healthy is easy during a winter lockdown. Choose food rich in calcium and with D like dairy products, small fish with bones, fortified soy drinks, seeds, nuts, and beans and leafy greens. Try to get as much sunlight as possible to help your body produce vitamin D and/or choose good quality supplements. By keeping yourself active, you can also keep your bones healthy and strong – exercises with weights can help building your bone mass and are best way to stop osteoporosis from progressing.
Maintain Muscle Health – the only way to keep your muscles healthy is by performing regular exercises. Remember to warm up before doing any exercise session and stretch afterwards. Resistance training exercises like the ones with elastic bands or exercises using weights can increase your muscle mass. Get enough rest and eat healthy protein to allow your muscles a chance to repair.
Improve Strength- weight training can improve your strength. As you build endurance, your physical strength will improve as well. There are multiple exercises that can improve your physical strength and endurance and a physical trainer can help you create a workout plan that suits your needs and your body type.
Improve Balance – physical balance requires coordinated adjustments because your body will be in a dynamic state. You need to make deliberate and constant corrections to your maintain balance. During winter, it’s easy to practice yoga in the safety and convenience of your own home. Choose challenging poses that can improve your balance. Build certain muscle groups to strengthen your core and be familiar with your centre of gravity when moving actively.
Avoid Falls – wet and icy surfaces can be very slippery, which could cause muscle and bone injuries. When going outside this winter, wear shoes with excellent traction. When walking, take extra time to watch your surroundings and move slowly. There are specific exercise Falls Prevention Programmes that are a great way to strengthen and improve balance especially for elderly patients.
Contact Physio Comes to You
To learn more about staying healthy during lockdown and check our Specialist Exercise Programmes contact Physio Comes To You today and speak with a physiotherapy specialist who can answer any questions you might have.
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