Quarantined and Fit!

How To Stay Fit and Healthy at Home During Coronavirus Pandemic!

Hello, Golden Divas!

Ladies, I found this great article, and I would like to share it with you. As the years pass by, the lifestyle that worked for us in our 20s and 30s has failed to achieve the same results in our 40s and 50s. As we reached our 50s (the average age of onset for menopause), you know we have to compensate for hormonal, cardiovascular, and muscle changes.

 Weight gain in aging women is typical because of decreases in muscle mass, the accumulation of excess fat, and a lower resting metabolic rate. Hormonal shifts can cause a range of symptoms and increase the overall risk of heart disease and stroke. And absorption of certain nutrients may decrease because of a loss of stomach acid.

Golden Divas, our diet at 50, should look a bit different from our earlier diet. Yes, I know this can be a bit much; however, it is worth the challenge to invest in our health!

Okay, let’s get right into it, the Coronavirus concerns, social distancing, gym closures, and home confinement may tempt us to curl up on the couch and binge-watch Netflix, or lose ourselves all day in a great novel. I must admit I have caught up on some good shows lately. But this is no excuse to slack up on exercising. Our body metabolism has slowed down extremely and just because we are quarantined, it doesn’t mean, put your health on the back burning. We have too much at stake!! So what the gyms are closed, you have a gym right in your house, and nature is still waiting outdoors to get in a 30-minute workout. 

However, with that being said, ladies, you do know regular exercises are essential for supporting a healthy immune system. As well as preventing weight gain (which can impair immune function), boosting your mood, and keeping you as healthy as possible (and out of the hospital or emergency room) during this challenging global pandemic, and you know you don’t want to go there anyway.

The world may seem a bit out of your control; however, one thing is not out of control, taking control of your health by building daily exercise into your schedule. I mean, come on, you have the time, and you must make the time.

It would help if you aimed for at least 30 minutes of cardiovascular exercise each day, plus strength training at least twice a week. More than that will prevent weight gain (especially if you are menopausal, diabetic, or pre-diabetic). Most people are probably burning far fewer calories than they usually do because of severe limitations in daily activities.

Golden Divas don’t overdo it — strenuous exercise or overtraining, especially for those who are over the age of 65, not very fit to begin with, or have a pre-existing medical condition, may temporarily suppress your immune system and therefore should be avoided during this pandemic.

OUTDOOR EXERCISES

These exercises should include running, biking, hiking, and walking. They have an added benefit of providing a little sun exposure to boost your vitamin D levels. Vitamin D is produced in your skin with sun exposure, and getting outdoors, especially in nature, may even help boost your immune system and mood. Remember to maintain social distancing.

 EXERCISES YOU CAN DO AT HOME

Worried about exposure, quarantined, or it’s pouring outside? You can still get a full workout at home.

If you don’t have exercise equipment in your house, there is still a lot you can do to stay fit, active, and sane during these trying times. Online streaming services, the internet, and mobile app stores are loaded with a variety of free and low-cost at-home workouts for all fitness levels and workout preferences. Many don’t require any equipment.

Pilates and yoga, light stretching, meditation, intense barefoot workouts, pull that mat out, dust it off and get ready to exercise.

Another fun indoor fitness idea is “house walking.” If you have a step counter, keep it on all day so you can get your steps while watching TV, brushing her teeth, talking on the phone, walking up and downstairs, and even walking around the kitchen while preparing healthy meals.

Strength training is also essential for supporting healthy immune function and staying out of the hospital (strong leg and hip muscles help reduce the risk of falls). According to the American Council on Exercise, this is especially true for those over age 50 who are at a higher risk for age-related muscle loss.

A study in breast cancer survivors showed that resistance training three times per week had a beneficial effect on natural killer cells, an essential component of our immune system.

Golden Divas, let’s get physical during the coronavirus to stay fit and healthy!!

 Sources

https://www.cnn.com/2020/03/20/health/exercise-gym-close-coronavirus-quarantine-wellness-jampolis/index.htmlLet’s Get Physical