INSUBCONTINENT EXCLUSIVE:
Your usual workout routine might no longer be possible if you're working from home and avoiding social contact, but regular exercise is
still important for both your physical and mental wellbeing
Thankfully there are still lots of ways to get a good workout, even if you're self-isolating.Strava has collaborated with running coach and
immune system, and improve energy levels," says Dr Roche, who is a champion trail runner and and epidemiology researcher.However, you might
need to make some changes to your usual routine
It all comes down to density, and making sure you keep an appropriate distance from other people.Keep a safe distanceMany sports governing
related activities during this period, and it is already apparent that parts of the sport are already showing their own leadership and are
get away from the crowds, though
a wide berth."If you live in a busy city and can't work out without bumping into others, home workout apps are a good option
Some are designed to work with a treadmill or exercise bike, but there are also lots of workouts that can be completed with weights,
resistance bands, a yoga mat, or no equipment at all.(Image credit: Shutterstock)The best home fitness apps feature workouts devised by
professional instructors, and presented as clear videos that you can watch on your mobile device or cast to your TV for easier watching.The
great outdoorsIf you're lucky enough to have somewhere quiet to run, walk or cycle alone, a fitness app like Strava, Garmin Connect or
Runkeeper will let you log your activities, stay motivated with challenges, and keep in touch with your regular workout buddies or club.You
can record your activity with your phone, but a smartwatch or dedicated fitness tracker will give you a lot more information, including your
heart rate, estimated VO2 max, in addition to GPS tracking
Some even let you listen to music without carrying your phone.(Image credit: TheIndianSubcontinent)Working out solo can be lonely,
particularly if you usually head out with a group, so it's also worth investing in a pair of good running headphones so you can enjoy your
favorite feel-good music or podcasts on the move.The best running headphones provide a snug fit, so you can run without worrying about them
pair of open-ear headphones like the AfterShokz Trekz Air, which use bone conduction to carry sound and leave your ears free so you can hear
your surroundings.Don't overdo itWhile it's good to keep moving, Dr Roche advises against overdoing frequency or intensity of workouts to
avoid putting your body under unnecessary stress."Overtraining and/or rapid increases in training volume can burden the immune system," she
Typically, I suggest that athletes with mild cold symptoms back off intensity and duration of exercise."In our current situation, in the
want a gentle workout, there are lots of excellent workout apps that focus on yoga and pilates rather than strength and endurance exercises
Asana Rebel, for example, features workouts for all abilities, plus guided meditation sessions and breathing exercises to help you sleep
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