The end of self-isolation: how to get back in shape and regimen after regular approaches to the refrigerator

Over the long months, the regime of many people in self-isolation has come to “fall into disrepair”. Going to bed late and getting up late, ordering food at home, watching TV series non-stop – all this became the realities of quarantine time. Now that the restrictions have been canceled in almost all regions of Russia, it is necessary to get out of the state of the “couch kingdom”.

It is not so easy to return to the “pre-quarantine” regime. Anton Golotsutskov, a Russian gymnast, two-time bronze medalist of the 2008 Summer Olympics in Beijing, two-time World vice-champion, five-time European champion, multiple winner of Russian championships, founder of the network of professional gymnastics academies AGGA (as part of Moskomsport) in Moscow, told “Championship”.

Start with simple training

After a long break, you should not immediately go all out and rush to the gym to work out there for hours. Even simple workouts will improve blood flow, tone your muscles and make you feel better and more confident. Start with light jogging and a set of simple exercises that you can do at home or outdoors. These can be squats, push-ups, classic plank, stretching exercises.

To perform such exercises will require no more than 10-15 minutes a day. But even a light load will give you more energy and positively affect your health. The endorphins (“joy hormones”) produced during exercise are a wonderful thing. Your mood improves, your performance increases, and your body becomes more focused and “docile”.

Of course, such training will not lead to relief abs on all six cubes or super-biceps. But exercise is primarily designed to restore activity – to get used to movement again.

Drink more water

Don’t rush to the fridge and grab a snack at the slightest feeling of hunger, such as a couple hours after lunch. You may be thirsty, not hungry. Make your body happy with pure mineral water, and for flavor and a sense of freshness you can add a slice of lemon or a sprig of mint.

Water is vital to the human body. During self-isolation, many people began to forget about it, giving preference to coffee, tea, sweet carbonated drinks. But you should not do this. In a day you should drink at least one and a half to two liters of water, not just any liquid. In this case, well-being and mood will be better, and the face will acquire a healthier look.

Do not rush to eat fast food

When you return to work in the office, try to organize a full and proper diet. Of course, there is always the possibility of ordering a pizza, hamburger or something else from fast food. But such food does not give energy and does not benefit the body. When you sit at home, lying on the couch for days on end, energy is not needed. But at work, you need it. To feel constant drowsiness and malaise does not want anyone.

In order not to be tempted and not to order something harmful, you can prepare healthy dishes in advance and take them to work. There are many simple and interesting recipes on the Internet. As for a snack, refuse a cup of coffee with a candy or a sandwich and give preference to a healthier alternative – for example, fruits and nuts. That way, fiber and the right fats will work for you instead of against you.

Don’t fall into apathy, but take action instead

If during self-isolation your physical form and emotional background suffered a lot, do not rush to scold and berate yourself. Not all people are equally productive and conscious. Overweight from negative attitudes will not go away, but your mood will noticeably worsen.

Be consistent and consciously approach your regimen. In the morning, try not to skip exercise, do not be lazy to prepare a healthy lunch – boil a chicken breast and cut fresh vegetables. At night you should not eat too much – delicious things should not be your reward for the day. Switch your attention to self-development, communication with loved ones, cleaning. There is such an old expression: “Turn your thoughts to the household”. Try it. Surely there are more important things to do than to feel sorry for yourself and eat stress with another portion of junk food.

Start falling asleep and waking up earlier, don’t linger on social networks, trying to compare yourself with others, don’t waste time on useless videos on the Internet and procrastination. Instead, take care of yourself and your own health. Both forces and time will be found – you just need to want to! And the right, though seemingly simple, habits will help you get back to a normal rhythm.