The Covid-19 pandemic has changed a lot of things about our lifestyle– from the way we dress, to our daily routines. In these uncertain times, sticking to a regular exercise schedule often becomes impossible.
This has affected the way our bodies look and behave during the lockdown. Many of us have gained a few lockdown pounds, and as things are opening up again, we are scrambling to the gyms and hitting the road with our workouts.
As we try to regain our pre-Covid bods back, it is important to remember to exercise in a healthy way. All those people who are taking up running to shed the extra pounds need to keep a few important things in mind.
1. Take it slow
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Dr. Aparna Govil Bhasker, a Bariatric Surgeon at Saifee Hospital in Mumbai says that, “The body has done enough hard work to fight Covid, so the important thing is to go slow.” If you were diagnosed with Covid-19, full recovery is very crucial, so avoid jumping straight to high intensity workouts.
Dr. Bhasker advises to “start with basic cardio exercises and gradually increase the intensity. For patients whose lung function is affected, it is better to take it slow and just do light stretches and walking in the house.”
2. Make sure you stretch
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Running is a great cardio exercise, but it is not something you can jump into immediately. Just like any sport, before running you should stretch and make sure that you limber up. Running ten kilometers on the first day and then not being able to get off the bed for a week is not the best idea.
Moderation is key, and slowly building up your strength is important. The key is proper warming up and cooling down before and after you run. Start off with a brisk walk and slowly increase your pace as time goes by. Runnin is a long term commitment.
3. Don’t ignore chafing
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As the summer heat creeps in, chafing becomes a big problem for runners. Heat and humidity can lead to burning and cuts on the thighs, waist, armpits, and other places. Sports bras can also cause painful chafing.
To reduce the painful effects, you should keep your skin moisturised while running, even if you’re not going to be running long distances. You should also look for special running clothes. Synthetic material that clings to the skin is the key to avoid chafing and fabric burn.
4. Choose where you run carefully
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There are many different types of running. Some people prefer to run in the open, others prefer treadmills to open roads. While running, especially in India, you need to consider the topography carefully.
First of all, make sure you have the correct shoes for where you are running. Running on gravel or concrete roads can take a toll on your back and legs, so shoes with more cushioning are better if you plan to forego the gym. You should try and run on different types of surfaces so that your body is prepared for anything. You can categorise it as strength training!
5. Choose your diet carefully
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What you put into your body becomes the fuel for when you are running, so diet is very important for all runners. Dr. Bhasker says that runners should “avoid restricting the diet too much or indulging in crash diets. Focus on healthy foods that will aid faster recovery.”
Eating right is an important part of starting any exercise regime. “Avoid foods high in calories and low in nutrition like fried foods, bakery foods, sweet beverages, sweets, ice creams, chocolates, etc,” says Dr. Bhasker.
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Keeping fit is important, especially when people are struggling with their health, but it is also important to remember to be kind to yourself. While running does help people burn fat quickly, you need to remember that different bodies respond to exercise in different ways.
Give yourself enough time to recover and always remember that moderation is key. Too much, too fast will only lead to injuries and pain.
Happy running!
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