Enjoy these 5 foods to aid in muscle recovery and strength building to avoid being hindered by painful and stiff muscles after working out.

1. Daals: Packed with plant-based protein, these foods aid in the post-workout rebuilding and strengthening of your muscles.

2. Tofu: Packed with vital amino acids, this protein powerhouse is your muscles’ finest ally. This is a great snack to have after a workout if you are vegan.

3. Quinoa: More than simply a grain, quinoa is a complete protein source that provides vital nutrients and promotes muscle growth and repair. There’s no shortage of delectable ways to use this wonder grain.

4. Homemade Curd: Packed with gut-friendly bacteria, it helps with digestion and makes sure your body gets the nutrients that build muscle.

5. Paneer: Packed with calcium and protein, this superfood works double duty to support strong bones and healthy muscles.

Following are some pointers on how to maintain an exercise schedule and stay in shape during the upcoming two months of monsoon season and rainy days:

1. Select an indoor exercise option:

Online fitness courses – The advent of digitalization has given rise to a wide range of indoor exercise possibilities. Using several fitness applications, one can sign up for online Zumba sessions, dancing courses, yoga, floor exercises, etc. All of these tasks may be easily completed at home without having to leave the house. Using exercise props Make an investment in affordable strength training equipment, such as resistance bands, dumbbells, kettle bells, and other items like a yoga mat, skipping rope, stepper, etc. These are less space-consuming and capable of doing miracles. On numerous web sites, there are numerous videos explaining exercises using these tools. If you have more room, you might also consider buying a trampoline, static cycle, or treadmill.

2. Do what you enjoy:

When selecting a workout, be sure to select something you will enjoy and find enjoyable. When you enjoy yourself while exercising, your fitness level, mental health, and consistency/compliance all go up.

3. Maintain adequate hydration:

Although the monsoon season is not particularly sunny, the high humidity causes significant water loss from the body. To satisfy your fluid needs and prevent cramps, dizziness, and exhaustion, make sure you drink enough water or other low-calorie liquids like coconut water, lemon water, buttermilk, soups, vegetable juices, etc.

4. Maintain a well-balanced diet:

Consisting of home-cooked meals, whole fruits and vegetables, and nutritious snacks because outdoor activities are reduced during the monsoon. Avoid foods that merely add calories and no nutrients, such as bakery items, fried foods, candies, chocolates, and sugary beverages.

5. Go trekking:

Trekking is an excellent cardio activity to try during the monsoon season. This monsoon, schedule a few hikes, relax, and soak in the scenery! Depending on your degree of fitness, you can choose the trek’s level of difficulty.

For weekend indoor exercises, try these:

1. Stationary walking

For the population who takes daily outdoor walks, stationary walking is a simple alternative. To improve your attitude, all you need are some shoes and uplifting music. For individuals looking to begin regular exercise during the monsoon, stationary walking is a wonderful place to start. Walking while stationary is also safe to do when pregnant.

2. On-the-spot Jogging

Running on-the-spot can help you burn calories in a manner similar to running on a road. Jogging more quickly results in greater calorie burn. You will require a pair of running shoes and loose-fitting clothing. Even while you’re watching your favorite game or listening to your favorite music, you can still jog while stationary.

3. Skipping

Jump roping is simple, strengthens your upper and lower limbs, and employs your core for stability. In just ten minutes, skipping can burn close to 200 calories. One enjoyable exercise is skipping, especially for kids and teenagers. Jumping rope should not be done while pregnant or if you have osteoporosis.

4. Zumba

Aerobic dance techniques like Zumba can be a great training program if you love to dance and want to lose more weight. Zumba combines a variety of dancing forms with entertaining routines. You can get DVDs to learn the dance steps while also learning through the internet lessons. Everyone may enjoy Zumba, from young toddlers to senior citizens. Although the intensity and dancing moves must be adjusted for age and pregnancy, it is possible to exercise while pregnant.

5. Cycling/ Treadmill

If you have access to one at home, exercising on a treadmill, stationary bike, stepper, or elliptical cycle is also regarded as a good aerobic exercise.

6. Pull-ups, squats, and planks

Exercises in strength training increase muscle mass, bone density, and assist control weight gain. The good news is that strength training may be done at home in comfort using our own body weight.

Planking, squatting, chest pressing, pull-ups, lunging, and other bodyweight exercises are examples of strength training exercises. Exercises for strengthening the body can also be done with inexpensive, simple fitness equipment like a resistance band, exercise ball, or any type of weights.

7. Tabata

Tabata is a form of high-intensity interval training that lasts 20–30 minutes and alternates between 10–20 seconds of exercise and rest. For instance, perform eight rounds of each move: 20 seconds of burpees, 10 seconds of rest; 20 seconds of side lunge; 10 seconds of mountain climbing; and 20 seconds of the Russian twist. Dumbbells, workout balls, core-strengthening routines, or even kickboxing techniques can be used in tabata. Your anaerobic and aerobic systems will both benefit from tabata. If you’re short on time and want to get the most out of a workout you can do at home, this type of exercise is highly helpful.

8. Pilates

Mat and comfy clothing are required for Pilates. Pilates involves controlled breathing, focused movement patterns, and the utilization of the muscles in the lower back and abdomen. Flexibility, posture, and relaxation are all improved along with helping to strengthen core muscles.

9. Yoga

Yoga is a great workout that increases flexibility, promotes inner calm, and helps you lose weight. On a yoga mat and in comfortable attire that won’t interfere with the moves, yoga can be practiced indoors.

10. Stretching and warm-up

It is advised to warm up and stretch before activity and cool down after exercise, regardless of age. Stretching the muscles increases flexibility, blood flow to the muscles, and helps to prevent injury. Warming up can be accomplished by just walking briskly while stationary. Stretching after a workout helps with muscle soreness.

You’ll want to consume high-quality protein after your workout to rebuild and repair muscle tissue that was broken down during your workout, as well as to improve muscle protein synthesis, which is required for muscle recovery and adaptation to exercise.

It’s also important to replenish the fluids lost from sweating and hard breathing, as well as consume antioxidant-rich meals, to protect your cells from exercise-induced damage.

Skipping a post-workout snack, on the other hand, might make you feel weary and slow down your body’s healing and repair processes. It might also affect how well you do the following time you exercise.

SNACKS TO EAT AFTER A WORKOUT:
Fruits that have been dried and mixed with fresh juice:
Carbs, protein, and healthy fats are all present in fruit and nuts.

Berries and yogurt:
The combination of high-protein yogurt and carbohydrate- and antioxidant-rich berries replenishes glycogen reserves in your muscles and promotes muscle regeneration.

A fruit smoothie:
Fruit and vegetable antioxidants protect cells from exercise-induced damage, while protein improves muscle repair.

Whole-grain bread and eggs:
Hardboiled, scrambled, poached, or in a veggie omelette, eggs are a fantastic source of protein. Toast, on the other hand, is a high-carbohydrate food.

Milk with chocolate:
Milk boosts muscle protein synthesis and hydration after exercise, replenishes glycogen reserves, and alleviates post-workout muscle soreness.

LARGE MEALS AFTER A WORKOUT OF A FEW HOURS:
An omelette with vegetables and cheese served over whole wheat bread
Tomato and avocado slices on a sandwich
A whole-grain bagel with nut butter and banana slices
Hummus and whole-wheat bread filled with fresh or grilled veggies
Veggie and tofu stir-fry served with brown rice or quinoa

Working from home is growing increasingly popular as a consequence of the numerous benefits it provides to both the individual and the business, but there are a few possible negatives to remote work. The majority of remote work is done while on the phone or at a computer. Employees may find themselves locked in one spot for a lengthy period of time, especially if no meetings or coworkers encourage them to move about.

All of these might lead to a sedentary lifestyle. Follow these techniques to help you keep active while still getting your job done.

5 strategies to keep active and prevent idleness in the home office:

1. STRETCH AT THE BEGINNING OF THE DAY:
Stretch to get your joints and muscles working before settling into your home office chair for a two-hour meeting. Stretching also aids in the reduction of joint and muscular pains that can result from prolonged sitting.

2. KEEP WORKOUT EQUIPMENT CLOSE BY:
Aside from walking or stair climbing, keeping hand weights, resistance bands, workout mats, push up bars, and chairs visible and potentially “in your way” is a good idea. Pick up the weights, perform some repetitions, do pushups and leg exercises, use the resistance bands, and increase strength for a few minutes at a time when you take a break from your laptop.

3. FORM A ROUTINE:
Habits and rituals are incredibly strong behavioural patterns that may keep you on track or cause you to lose track. It’s vital to build regular practices for yourself when working from home. Set a consistent wake-up time and plan your work and breaks accordingly. Have weights or exercise equipment on available, or just do pushups, walk, or utilize a standing desk. Remind yourself to workout using fitness apps.

4. REGULARLY GET UP:
Going out to dine or cooking at home is said to be healthier since it encourages you to get up and walk about more. Using video for your conference calls at home is also a fantastic option.

5. KEEP ON WALKING:
Leadership retreats in the outdoors and on the go are becoming increasingly popular. Moving boosts blood flow, which enhances focus, and engages the lymph nodes, which relaxes us. Try stepping outside while on a non-video conference call.

Since, our immune system is liable for warding off infections and germs and securing us against ailments, it is critical to take measures so that our immune system stays healthy. Here are some ways you can increase your immunity even while fasting:

1. Drink Enough Water:
Keeping up liquid levels during the period of Ramadan is significant important because of the extended periods of fasting and high temperatures. Water keeps up the parity of electrolytes in the body and it is fundamental for the ingestion of numerous supplements. Hence, drinking two cups of water during Suhoor and drinking two liters of water among Iftaar and Suhoor is significant. This way you not just keep your body hydrated for the remainder of the day yet you additionally normally wipe out toxins from your body.

2. Get Sufficient Rest:
When you get tired after all day during Ramadan, you should rest. One should rest during the day time if they wake up early for fasting. It would restore the energy levels and boost your immunity. If you remain tired all day, your body might not be able to function properly.

3. Consume More Vegetables, Fruits And Protein:
When you are fasting, it is essential that you take care of what you are eating on a daily basis because that is what would help you during the pandemic by building up your immunity. Make sure you consume large amounts of leafy vegetables, fruits, and high protein supplements.

4. Working Out:
Even though you are fasting, you should do some sort of physical activity throughout the day. You can take a walk or do some cardio at home. Do not miss it. Physical exercise is important to boost your health as weel as your immunity along with a proper nutritious diet. This would keep you safe during the pandemic.

Weight gain is a major problem these days specially because of the ongoing pandemic due to which we can not move out of our houses. Obesity can be dangerous for your health in long term. Thus, it is essential to remain fit and lean. Here are some tips which might help you remain fit along with your partner during this lockdown period:

Avoid these exercise mistakes to gain a healthy and fit body.