It’s exam time. Students feel it like a tough phase of life in which they need to keep their energy levels, enthusiasm and physical fitness up in order to stay ahead of others in the race. Your subject preparedness will be discarded if you do not keep your body fit.

In this article, we’ll discuss the essentials required to stay fit while being at home for a long time (due to COVID-19 restrictions). Read and add them to your everyday schedule so that your hard work does not go vain.

What steps can you take to boost your healthy life style?

1. Consume a healthy and protein-rich diet

When you are busy in your study routine, you have a tendency to miss out on your everyday daily nutrition intake. Eat a combination of different foods, including fruit, vegetables, legumes, nuts and whole grains. You should eat at least five portions of fruit and vegetables per day. Do not forget to include whole grains and protein-rich foods. It will enhance your concentration level as well as boost your overall physical fitness.

2. Reduce intake of harmful fats

Fats taken should be less than 30% of your total energy intake. This will help prevent unhealthy weight gain. There are different types of fats, but unsaturated fats are desirable over saturated fats and trans-fats. One should minimise saturated fats to less than 10% of total energy intake; reducing trans-fats to less than 1% of total energy intake.

3. Clean your hands properly

Hand hygiene is critical especially during pandemic times. Clean hands can prevent the spread of infectious illnesses. You should hand wash using soap and water when your hands are visibly soiled or hand rub using alcohol-based products i.e. sanitiser etc.

4. Strengthen your immunity

While you focus on useful things for your wellbeing, do ensure to avoid food that weaken your digestive system and make you susceptible to sickness. Include more probiotic-fortified foods (like yogurt, pickles, cheese, etc.) to your daily diet and eat small and frequent meals to keep your energy levels up all the time. Also, do not forget to take your daily dose of vitamins and minerals.

5. Realize the importance of adequate sleep and study breaks

A good sleep is only at night and that too for 7-8 hours on the trot. A sound sleep keeps your mood up and you study better while practicing your subjects. Please be informed that compromising on your night’s sleep will keep you both mentally and physically lethargic. Also, do not study for a long stretch at a time. Keep study breaks in your daily schedules and reenergize your brain and body!

6. Be active and mediate

Physical activity is defined as any bodily activity undertaken by skeletal muscles that requires energy expenditure. This includes exercise and activities undertaken while working, playing, carrying out household chores, travelling, and engaging in recreational pursuits. The amount of physical activity you need should do at least 30-45 minutes of moderate-intensity physical activity on a daily basis. Exercise to stay physically fit and strong, and meditate to calm the stressing nerves. Include both the activities in your everyday routine without fail.

7. Have regular check-ups

Regular check-ups can help find health problems before they start specially during the times when infections are in the air. Health professionals can help find and diagnose health issues early, when your chances for treatment and cure are better. Visit your nearest health facility to check out the health services, screenings and treatment that are available to you.

Please follow diligently all the above activities on regularly basis. These steps will ensure that you are well prepared for your bright and brilliant career ahead.