How Men Can Stay Physically Fit In A Pandemic?

How Men Can Stay Physically Fit In A Pandemic?

Fitness At Home

With gyms being closed down due to the corona virus pandemic, maintaining your physical fitness can be quite difficult. However, it does not mean that you have to give up your daily fitness routine.  There are numerous exercises you can do with a minimum amount of equipment to ensure your workout and maintain your health.

Why Is Physical Activity So Significant?

Well, doing regular exercise can prevent premature deaths and reduces the risks of chronic diseases. Exercising also prevents cancer, diabetes, and heart diseases. Hence, you should follow a daily exercise routine to maintain your physical fitness and minimize the chances of various health diseases.

How You Can Maintain Your Physical Fitness At Home?

The corona virus pandemic can’t stop you from doing exercise if you have a strong determination to stay fit and healthy.  You can do plenty of exercises while staying at home. Read on to have a look at different ways to exercise at home.

  • Weight/ resistance training

Most of us don’t have a gym at our home but still, exercise can be done using limited dumbbells. If you don’t have a dumbbell, you can make your own weights from the various items of daily use. You can use heavy cans, books or other heavy materials and try weightlifting.

If you want to do bench pressing using weights, lie on your back, press the weights by holding them in your hands.

Bodyweight exercises

You can choose a combination of several body weight exercises to build your muscles.

Squats

You can do 2-3 sets of squash and increase the number progressively. To do squats, begin by standing up, then drop your buttocks backward and bend your knees.

Pushups

The men who are beginners can try pushups. To do pushups you should begin by keeping your knees to the ground.

Planking

You can also do planks to make your abs stronger. For doing planks, lie on your stomach, bend your elbows and push up to the forearms. Do this for a minimum time of 10-20 seconds and do it continuously.

Lunges

Keep your one leg forward and bend your knees. You should take care that your front knee does not go past your toes. You can also practice reverse lunges by taking a step in backward position. Some men find it easier to do side lunges.

Tips for Men
  • Cardio exercises

You can also do several cardio exercises such as lapsing around the house, climbing stairs etc.  A few of the cardio exercises that you can easily do while being at home are:

Crab walk

It’s the best way to increase the flow of your blood. It makes your upper arms strong and also works for your legs and back.

Jumping jacks

Jumping jacks is an exercise to widen your legs.  This exercise stimulates your heart muscles and relieves you from block or strokes. You can easily do this exercise from the comfort of your home.

Russian twist

It’s the best exercise for your abdomen. To do Russian twist, you should lean on your back at 45 degree angle, bent your knees and make a V shape between your upper body and thighs.

Dead bugs

It’s a great exercise to improve the flexibility of the body and strengthen the muscles. For doing this exercise, lie on your back and extend your legs and arms towards the ceiling. Put your right hand behind your head and lower your left leg.

Jogging/ Walking

You can improve your cardio by jogging in your neighborhood and following the social distancing guidelines. Avoid going in overcrowded places for walks, take adequate precautions and maintain social distancing.

You do not need any special skills to do fitness exercises. All you need to have is a strong determination and zeal to maintain your health. You can follow a daily exercise routine even at your home if you want to feel physically and mentally good.

Which energy nutrition supplements can help in improving male health?

Which energy nutrition supplements can help in improving male health?

Fitness Tips for Men

There is no doubt that regardless of their age, men require good nutrition to keep themselves healthy.   A healthy diet is essential for meeting the physical needs and it also decreases the risk of diseases.  However, the nutritional needs of men vary based on their age and the level of physical activities they do.  Normally, younger men require more calories as compared to older men. Older men require a diet that is rich in nutrients rather than calories.  As the person begins to near 70 years of age, their body requires more amount of calcium and phosphorous.  Hence, it’s important to be aware of the nutritional requirements based on your age.

What are the essential nutrients required by men?

 Men require good nutrition and diet for a healthy lifestyle.  A healthy diet comprising the best foods and drinks can help in getting the nutrients your body needs. Without a healthy diet, there could be high chances of chronic diseases and mental health issues.  Here are some of the main nutrients that are essential for men:

  • Vitamin D- It strengthens the skeleton and minimizes the inflammation in arteries. The deficiency of vitamin D in men arises due to insufficient consumption of ultraviolet B rays.  The foods that are a rich source of vitamin D include oily fish, meat, mushrooms, dairy products, and eggs.
  • Magnesium- Deficiency of magnesium may increase the chances of heart diseases. It’s an important nutrient that is required for many body processes.  However, most of the men fail to get the required amount of magnesium because it’s not easy to get it from diet.
  • Iodine- The production of some important hormones needs iodine. For example, it’s required for the production of T3 and T4 hormones that help in burning calories. Low level of hormones may lead to an increase in weight, tiredness etc. Food items such as eggs, yogurt are a good source of iodine.
  • Vitamin B12- Meat, eggs, yogurt, fish, and milk are some of the sources that are rich in Vitamin B12.
  • Potassium- This essential nutrient reduces the amount of sodium in the blood and helps in increasing energy in the body.

Energy nutrition Supplements

You need to consume more calories for maximizing muscle growth. The protein intake should also be increased for making the muscles strong.  It can be done without consuming health supplements, but the intake of nutritional supplements allows you to meet your goals easily.  These supplements enable you to gain more muscles.

Moreover, busy schedules make it difficult to get a proper amount of diet. So, it’s better to take health boosters along with your diet to meet up the nutrition requirements. The key food supplements that every man requires are:

  • Protein powder – Protein is one of the essential nutrients that is required by the body. It’s difficult to consume enough amount of protein in the daily diet.  On average, an adult needs 0.8 grams of protein against every kilogram of their entire body weight. Further, if you are a gym freak, you may need more amount of protein to repair and grow your muscles.
  • Creatine- Creatine is an important food supplement that is required by the man’s body. It’s naturally produced in the body. It helps in providing energy to muscles and other tissues. Consuming nutritional supplements can boost the muscle creatine content that results in improved muscle growth and strength. You should take creatine if you feel tired as a result of physical activity.
  • Multivitamins- We are well aware of the benefits of vitamins for our body. They protect us from deficiencies and improve the functioning of the body. They improve the metabolism and digestion of the body. However, most men fail to fulfill the vitamin requirements. Hence, they should take multivitamins to stay fit and healthy. The multivitamins boost the immune system, strengthens bones and tissues, and help in body development.
  • Fish oil- Fatty Acids are required by your body especially the Omega-3 fatty acids.  Fatty acids have several health benefits. Fish oil is the best source of Omega3 fatty acid.  It not only helps in reducing blood pressure but also prevents the blockage of the arteries and reduces the risk of heart diseases.
Improve Your Immune System
Improve Your Immune System
  • Branch chain amino acids- Amino acids are popularly known as the building blocks of protein. Some of the amino acids are essential for our body but the main issue is that our body does not produce these essential amino acids.  Hence, these need to be consumed via food or food supplements. But it’s not easy to consume all the essential amino acids through food. That’s why men should go for supplements for fulfilling the requirement of amino acids in the body. They reduce mental fatigue, help in the growth of muscles, fasten your recovery process, and make you stronger.

It’s always better to meet the nutritional requirements through a healthy and well-balanced diet.  If it is difficult to do so, you should consider taking natural energy boosters and supplements.