How to be healthy fit and energetic during a lockdown

How to be Healthy Fit and Energetic During a Lockdown

The COVID Pandemic of 2020 has heralded a new era of lockdowns and quarantine the world over. It is a watershed event as it will change the way we socialize, interact, do business, and conduct almost every aspect of our life majorly. Our lifestyles, health, fitness and nutrition schedules will also be affected dramatically. In this article We, at Tomar Foundation Pathology Lab aim to provide tips on how we can remain healthy fit and energetic during the troubled times.

The most important aspect of health is preventing the spread of disease. We must maintain social distancing and lockdown norms. Avoid crowded places. It is important not to touch our face and mouth. Use a face mask, whenever we go out of the house. Wash your hands with soap or sanitizer frequently. Do not touch gates, railings or counter surfaces as far as possible. These practices should become part and parcel of our life even when a lockdown is lifted.

We become what we eat. At such time, when our activity level is low, it is better to avoid oily, starchy, fried and carbohydrate-rich food. These foods will not only add to our weight but make us feel sleepy and lethargic. The following points should be kept in mind while planning our meals.

  • Drink lots of fluid.
  • Avoid excess salt and sugar.
  • Eat protein-rich food.
  • Eat small portions.
  • Eat lots of fruits and salads.
  • Avoid snacking. If unavoidable, eat a limited quantity of healthy snacks.

Take your regular source of Vitamin C and Vitamin D daily. They act as immune-boosters. Amla, Lemon, chyawanprash, and cod liver oil are some good immune-modulators. Alternatively, you may take supplements as advised by your doctor. Green tea and Masala tea (with spices like basil, Black pepper, cinnamon, and cardamom) are also said to enhance immunity.

It is extremely important to take out at least an hour for physical exercise. Follow a strict fitness regime. You may go in for your favorite form of Cardio such as treadmill, static running, static cycling, dancing, Zumba, push-ups, and skipping among many others. They help in maintaining weight and enhancing energy levels. Ayush Mantralaya has advised that some form of meditation/ pranayama should also be included in our daily workout as it is a stress buster and mood stabilizer. Yoga /stretches should also be included as they help the body in remaining flexible. One may customize one’s own personal fitness workout or download a good fitness app to help us with this endeavor. Helping with household chores is also a very good way of increasing our physical activity.

These times are a big challenge to our mental and emotional health. There is uncertainty and the fear that it brings, can be nerve-racking. It is important to remain calm and happy as stress hormones are known to reduce our immunity. Also, stress can cause unprecedented weight gain, hypertension, and Diabetes.

  • It is important to maintain cordial and happy atmosphere at homes. Give space to others.
  • Take out time to meditate.
  • Live in the moment.
  • Count your blessings
  • Develop a daily routine.
  • Develop a new skill to get a sense of achievement.

With a positive attitude and a little discipline, we strive to beat COVID and come out of it fitter and healthier.


Dr Vibha Tomar
Tomar Foundation Pathology Lab



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