Lockdown has impacted everyone’s life in one way or the other. Everything seems to have come to a stop. And moreover, it is going to extend as we all must have understood by now.
The impact of lockdown on health has been significant, Because of this, we are missing out on many things, which were an essential part of our routine. Fitness is one of them.
With all the gyms, playgrounds, stadiums, Yoga, Zumba & dance studios being shut down, keeping a check on our fitness has become really difficult. People who used to go for their morning/evening jog/ walk cannot do that as well.
Fitness Industry takes a Hit
The Fitness industry is going through tough times as recently, a lot of fitness studios across the world have shut down.
Hundreds of CureFit employees have been laid off as per Economic Times.
One of the giants in the fitness industry, Gold’s Gym, has filed for bankruptcy as per a report by Money Control.
Be it giants like Gold’s Gym, CureFit, or even your neighborhood gym, everyone has taken a massive hit due to this pandemic.
Either way, the economic crisis has had a profound effect on the fitness
industry, as many personal trainers and gym workers, find themselves without a full-time job.
Unrest among the Public
Indulging in any physical activity or exercise has become difficult now. So what has been the impact of lockdown on health?
Obviously, working out at home is a solution, but most of us lack the equipment or don’t have them at all. In that case, we are left with bodyweight training, cardio, and of course, Yoga.
I am sure athletes and fitness enthusiasts are trying not to miss out on their workout sessions. But what about people who were dependent on gyms and other training facilities to stay motivated to invest an hour for their health and wellbeing? It is indeed a difficult time to stay committed and motivated.
It is not easy to drag yourself out of your comfort zone every day and exercise, that too, without any driving force.
Moreover, people are seen as being very productive in their kitchen. Everyone these days is a chef. Whenever I open my social media, I see my feed full of chhole bhature, pizza, burgers, noodles, cakes, and whatnot.
I know that all of us are facing a very negative situation as of now, and doing things that you like keeps you positive and happy. Cooking fancy food is one of them.
Gentle Reminder – This lockdown is temporary
Have you ever thought, what would happen when the lockdown restrictions get lifted? You will have to get back to your original routine, and you might find yourself in bad shape.
It would then require a hell of an effort to get back on track. You should stop eating junk and unhealthy food every day (Once in a while is ok, I guess under these situations).
It shows how much we crave eating outside. When we cannot go out, we turn our kitchen into our favorite restaurant. It is good to enjoy delicious meals with your family, do what pleases you, but one should always be aware of the other side of the coin.
At the end of the day, your health is your own. It is that one thing that’ll keep you safe in case you get exposed to any form of sickness.
Importance of Nutritionists and Fitness Coaches
As I say, a motivating and driving force is required to keep you in check. Here is where the importance of health and nutrition coaches lies. They are well equipped with the knowledge of providing you with a balanced diet keeping in check your macro as well as micronutrients.
We all have studied energy balance. Like everything on earth, our body also requires negative, equilibrium, or positive energy balance according to our goals.
Diets and work out regimes are created based on your goals. Whether you want to –
- Lose fat
- Gain muscles
- Maintain your body weight
- Or you are dealing with any lifestyle disorder like PCOD/PCOS, thyroid, diabetes, etc.
There are many factors on which dream physique depends. Like your genetics, hormonal system, age, gender, basal metabolic rate, and of course, exercise and your eating habits.
Considering everything mentioned above, an expert can serve you with the best to reach your goals. Moreover, they’ll make you aware of the importance of staying healthy.
And if not all, they can give you proper guidance on how to plan your diets and workouts, at least.
Nutrition and fitness coaches are available on every online platform. Thus, everything is possible at home. Apart from health coaches, there are so many apps that will help you to keep track of your daily macros and calorie intake.
There are home workout plans available everywhere. It is just a matter of an hour that you need to give yourself every day and then see how your body acts as an immune system for itself.
If you keep it healthy, it will never ever disappoint you. So in this challenging time, don’t at all miss on keeping yourself healthy. It will help you to fight this pandemic as well as the time after that. You can either find the best version of yourself in this lockdown or can lead yourself far away from it, it’s your choice.
Interview with Fitness Expert – Bihu Pal
Socially Desi sat down with Bihu Pal (certified Nutritionist and Fitness Consultant) from Bhopal and spoke about how this lockdown has impacted the health and fitness of people across India.
Here’s how the interview went –
SD: Why and when did you decide to become a professional nutritionist and fitness consultant?
Bihu: I started with the course because I wanted to learn and apply that knowledge to myself. As I could do justice to what I learned and also got rid of a lifestyle disease, I thought that there are others like me, and they must be going through whatever I went through. So yeah, that’s when I decided.
SD: What are your fitness goals? How has this lockdown impacted that?
Bihu: My fitness goals are to stay fit and healthy, maintain good immunity, and have a disciplined lifestyle. As I am looking forward to participating in the powerlifting competitions, my diet is mainly governed by that. Still, as we have a lockdown as of now, I have changed my diet pattern and have shifted to a slight calorie deficit.
SD: What home-workouts would you recommend to people during this lockdown period?
Bihu: I would recommend bodyweight training as everyone do not have equipment at home and some cardio according to their need. One can also go for Yoga if they are interested.
Free Home Workout Routine
Here is an easy 20-minute full-body home workout regime that you can try at home :
- Jumping Jacks (60 secs)
- Squat (60 secs)
- Burpees (60 secs)
- Supermans (60 secs)
- Plank (30 secs)
BREAK (30 secs)
- Jump Ropes (60 secs)
- Mountain Climbers (60 secs)
- Calf Raises (30 secs)
- Glute Bridges (60 secs)
- Ankle touches (60 secs)
BREAK (30 secs)
- Arm Rotation (60 secs)
- Push-Ups (30 secs)
- 13. Plank (30 secs)
- 14. Side Plank (30 secs each)
- Donkey kickbacks (60 secs)
BREAK (30 secs)
- Jumping Jacks (60 secs)
- Squat Jumps (60 secs)
- Lying Lat Pulls (60 secs)
- Quadruped leg curl ( 30 secs each)
- Static lunges ( 30 secs each)
- Squat Hold (30-60 secs)
SD: How are you managing clients during this lockdown?
Bihu: I wouldn’t lie, it is tough. As everything is not available to everyone, it gets challenging to compensate for the macros. But yeah, I am trying my best and preparing the diets considering the lockdown. Results may take time due to this, but they’ll definitely come.
SD: How do you think there will be a drastic change in the fitness industry post lockdown?
Bihu: As people are unable to workout as they used to. Plus, as I said, food items are not available. As I go through my social media, everyone is a chef these days. Binge eating is prevalent. So, I think that post lockdown restrictions are lifted, it would be an eye-opener as people will try to get themselves out of all the indiscipline they picked up during the lockdown. Healthy diets and working out will resurface, boosting the fitness industry.
SD: Any healthy homemade recipe you want to share with our viewers?
Bihu: One of the healthiest and easy recipes would be of Soya Mushroom Pulav.
Free Healthy Recipe to Try at Home
- 30 gm Brown Rice
- 40 gm Soya Chunks
- 20 gm mushroom
- Whole spices
- Green Chillies
- Half Onion
- 50 ml curd
- Ginger Garlic Paste
- Salt to taste
- 1 tbsp Ghee
Fry the whole spices, onion, green chilies, and ginger-garlic paste in ghee. Add curd after its cooked. Then add soya chunks and mushroom and mix everything. Cook it for some time. Add water and soaked brown rice in it. You’ll have to wait as brown rice takes time to get cooked. After it is done, you can have it with vegetable raita.
SD: How has your journey been in your hometown? Please share your experience for people who are just starting off on their fitness journey.
Bihu: I didn’t face any problem as such.
Though in the starting, when I started eliminating certain food items from my meals, my parents were quite confused about what I was trying to do; eventually, they accepted and encouraged me for the same. Now they and my brother too have picked up a balanced diet, working out and a healthy lifestyle.
And for people who are starting their fitness journey, first of all, be patient. This is a slow process and needs a lot of dedication. Do not underestimate the power of quantified nutrition.
As a newbie in the gym, you might start ego lifting and land into injuries, don’t do that.
You may get faster results as you are new because the body responds way quickly to a new thing, don’t be overwhelmed because the main task is its maintenance.
Learn about nutrition, track your macros, work out daily, and be committed to yourself.
SD: Any advice you want to share with people who want to achieve weight loss?
Bihu: My advice would be again, quantified nutrition. Calorie deficit is the key. Track your macros. Avoid sugar altogether, include fibrous food and the right amount of protein in your diet. Also, strength training is essential, along with some cardio.
About Bihu Pal
My name is Bihu. I am from Bhopal, M.P. I am a certified nutritionist and fitness consultant.
I am also pursuing powerlifting and intend to compete in future.