For some people, the lockdowns were a chance to relax a little and almost retreat into a form of hibernation. Of course, this has led to more comfort food being eaten, endless loaves of banana bread and sourdough bread being baked, and a chance to relax an otherwise usually healthy diet for a while. It has also meant that those who would be hitting the gym every day, attending exercise classes, and going for runs have been stuck inside, leading to a big decline in their levels of fitness.

And then, of course, we have those who have been unfortunate enough to have caught the virus. Whether they have been ‘lucky’ enough to have experienced a mild case or have been really unwell with it, it will have almost undoubtedly have affected their long-term fitness. After all, the media is full of reports of people who are suffering from long covid. 

Advice from researchers suggests a 50/30/20/10 rule when it comes to exercising again. Reduce the normal exercise load by at least 50% for the first week, then by 30%, 20%, and 10% in the following three weeks if comfortable at the end of each period. That would mean taking at least a month to return to a pre-COVID-19 exercise routine.

However Coronavirus has affected your fitness, here, we look at some tips to help you build it back up so you are fighting fit once again.

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Ask for support from a medical professional before you start any exercise program

The first piece of advice is to seek help from a trained, supervised healthcare professional whenever possible. Working with a professional will help you heal as quickly as possible from the virus and make sure you are ready to start improving your fitness once again.  Coronavirus has similar effects on the cardiovascular system and lungs to those seen in other, more well-known conditions, despite the fact that we are still learning about the precise and lasting effects on the body. 

Some individuals are only moderately impaired and recover easily, while others are seriously afflicted and have long-term problems – a disorder known as Long Covid. Its symptoms differ from person to person. People of all ages, with or without pre-existing health conditions, may be affected. Long Covid is wreaking havoc on even the healthiest, most active people.

Some of the symptoms of long covid include:

• Fatigue

• Breathlessness

• Anxiety and depression

• Heart palpitations

• Chest pains

• Joint and muscle pains

• Brain fog - not being able to think and focus clearly

• Loss of smell and taste

• Dizziness

• Fever

• Headaches

Lond covid is now a recognized illness and if you are experiencing signs of it, it is important that you talk to your doctor before doing anything. 

Reset your expectations

If you have been hit by covid, you may have some damage to both your cardiovascular system and your lungs. Not only that, but if you have been in hospital for extended periods of time, or have had to spend a significant amount of time in bed, you may have lost some of your muscular and joint strength.

Before covid, you may have been super healthy and active, not thinking anything about going for a brisk stroll or kicking a football about in the yard with the kids. However, things may well have changed and what you took for granted originally may be significantly more challenging now. Try not to get disheartened by that and reset your expectations. Take each win as it comes and build them up slowly.

Do not expect your progress to be linear

Whatever we do, we all have good days and bad days. The same is true when it comes to healing. There will be days when you feel fine when exercising is easier, and when climbing the stairs at home does not seem so difficult, when you can easily do a few miles on the treadmill. The next day just getting out of bed or taking a shower can completely wipe you out. When it comes to recovering from illness and regaining fitness, the journey will never be linear. You may go forward ten steps and then backward three. Do not be discouraged by the days when things are not going as you hoped - take it in your stride and listen to your body. Push it when it lets you, but rest when you need to. 

Focus on your mental well being as well as your physical well being

Your mental wellbeing is crucial when recovering from covid. You may well have gone through a traumatic experience, particularly if you have been hospitalized. Making sure you look after yourself by getting plenty of sleep, fresh air, and natural vitamin D. Self care should be a big thing in order to ensure that your mental health has been taken care of as well as physical health. If you are experiencing any signs of trauma or mental discomfort because of what you have been through, it is vital that you reach out and talk to someone. This can be your friends or family, or a professional. If you need to take medication or attend counseling to help you get back onto an even keel, do it - there is no shame whatsoever in seeking help for your mental well being. 

Think about your breathing

Coronavirus is a predominately respiratory disease, leaving many sufferers struggling to breathe properly. When you are working on building your fitness levels back up, your breathing is something that you should be thinking about. Even when sitting still and resting, focus on taking deep and meaningful breaths. When exercising, look for low impact exercises that force you to think about the way that you breathe. For example, aerobic steps are great for low impact workout. The more oxygen that you can get into your lungs, the more will travel around your body and make you feel stronger and more energized.

Eat well and stay hydrated

With the coronavirus, some people experience symptoms such as nausea, vomiting, diarrhea, and a lack of appetite. Before trying to exercise, it is important to replenish the energy and fluid levels. Make sure you eat well and stay hydrated so you can move and heal effectively.

Do not pressure yourself and listen to your body

Consider the healing period after covid to be a marathon rather than a sprint. It is important to relieve yourself of stress and give yourself a break. It can be very frustrating not to be able to do the things you want and could do before you became unwell, but recovery can take a long time. Your health and fitness will return, but you must allow the process time to work.  Some simple stretching and mobility work can improve blood flow, help improve posture and reduce tension. Listen to your body too, if it needs some rest, allow it to rest, and do not be hard on yourself for doing so.

How do you know when to stop?

When you get moving again, pay careful attention to your body.  When your energy returns and your recovery progresses, you will be able to gradually increase the strength of your workouts. If you start to feel unwell after exercise, you may be a member of the ‘too hard, too fast' club. Reduce the intensity or take a break, and make sure you are having enough rest, fluids, and food.

If you were using a fitness tracker or heart rate monitor before Covid, it might be useful to use it now.

If you encounter any of the following symptoms while exercising, you should stop and seek medical advice:

• chest pain or tightness

• heart palpitations

• shortness of breath on minimal activity

• dizziness

• fainting

Your body is probably still struggling with inflammation in your lungs and other tissues even after symptoms have subsided.

While exercise is always beneficial to your wellbeing, you must be careful not to push yourself too hard, too fast. As a result, your healing may be slowed or your symptoms may worsen as a result of increased inflammation in the body.

Talk to your doctor if you are worried that your energy levels or breathing are not improving over time, particularly if your ability to complete simple daily tasks is being hindered.

Life has moved on a lot and not always for the better. We’ve all had our stresses and we’ve all brought into the COVID-19 banana bread situation. However, we can reconnect with people once again and make time spent with them a joy and not a curse. Whether you are placing your Grupo Caliente bets on your favorite sports or you’re taking your friends out on the town, you need to get your quality time back with them. It’s hard to reconnect, but hard isn't impossible and it’s also far harder to be without friends. It’s up to you to pick your hardest in this scenario. With this in mind, here are four great ways to spend quality time with your friends.

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1. Binge watch TV. When was the last time you all sat together to watch a season of Game of Thrones? Those TV show parties can come back again and you can get together to watch whatever you want to watch. Bring the snacks and the comfortable pillows, the best friends and more back together and make it happen! Don't wait for a better date for this; the time is now!

2. Plan a vacation. As we wait with bated breath for the borders of certain countries to open once again, it’s time to plan together what you’d like to do. Are you fans of camping or beaches? Theme parks or water sports? Either way, the time is now to spend the extended time with your friends that you haven't had for a while. Plan a vacation and use it as a time to bond back together again.

3. Enjoy a game night. From sports to chess, you and your friends can reconnect over a few drinks and some awesome games! There has been a gap between seeing friends and there is nothing quite like being together to play games. Yes, technology has helped and Skype has been great, but physically playing is something else!

4. Enjoy sports. Whether you go to a game, bet on a game or get your kit on and play a game, sports are a way to be healthier, happier and enjoy a little healthy competition! Get your friends together and decide which one you’d like to play the most. You can then keep track of winners and losers, too! This makes for an excellent way to play together once again! Don’t be afraid to buy a tally board and keep an eye on the scores.

For homeowners, planning for the future is one of the most challenging parts of homeownership. Buying a house is a huge commitment. So, of course, you want it to last. It’s the most logical approach. However, the house you live in today may not be the same house in 5, 10, or 30 years. Here are some of the critical questions you want to ask yourself when you consider settling down somewhere. Will you find the answers for tomorrow in today’s questions? Probably not. But asking the right questions forces you to rethink your perspective as a homeowner. Is today’s home going to last? Perhaps not, and here’s why it’s okay: 

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Will my home be sufficient when I’m old?

This is my dream home, and everything in it is perfect. 

Granted, at the time you purchase your home, you might love the quirky open back staircase to the bedroom and the long and narrow kitchen overlooking the garden. But as you grow older, the things you love about your home could become health hazards. Stairs are best to be avoided. Some seniors can struggle with balance and strength in old age, finding it hard to use stairs safely. If there’s no possibility to add a stairlift to your property, it may not be the best option for your silver years. Similarly, narrow spaces may not be accessibility-friendly, especially if you need a mobility assistant. When the home isn’t safe anymore, it’s not uncommon for seniors to look into retirement community options. As those are specifically designed with seniors in mind, so they offer enhanced safety and mobility layouts. 

Will I ever be happy in one place?

Do you have itchy feet? Not everyone is happy to settle down in one place. If you’ve got an adventurous soul, you may find that you are in your element on the road. The world is a big place, and there’s so much of it to explore. Why stay at home when you could see it all? If this resonates with you, you are probably the kind of person who would be happy to visit new countries in a campervan. A campervan lifestyle can be a fantastic opportunity for nomadic workers who can carry on with their professional activities from anywhere. Once borders reopen, you can plan your next road trip around the globe. In the meantime, what happens to your home? Savvy homeowners have turned to rental services such as Airbnb to promote their properties for long-stay guests. It can be a profitable alternative in the long term, allowing your home to pay for your travels while securing a safe place to stay when you are not traveling. 

Will the family grow?

Many first-time homeowners are happy to find their dream home… only to discover after a few years’ time that they’ve already outgrown the property. A growing family can completely change your expectations of real estate. A two-bedroom house is perfect for a couple with a child. But when the family suddenly welcomes a new member, you need to get in touch with realtors to find your next home. Finding the next property for your family can mean making new sacrifices to meet your budget. The location may not be suitable anymore if you need to up size. Alternatively, you may have to make some harsh decisions. Can you afford an extra bedroom and a garden for the kids? If you can’t, how far do you need to move to find your dream home? 

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Will my neighborhood remain the same?

We all appreciate that there are some neighbors from hell everywhere. But most homeowners are looking for a friendly neighborhood where they can trust other homeowners. But your local community could completely change in the future. New infrastructure works in town could force people away from your neighborhood, and bring new neighbors. Additionally, as some families move out and others disappear, the neighborhood you’ve grown to love could change almost overnight. Even if your local community remains friendly and enjoyable, it can be tricky to get used to a constantly evolving neighborhood, especially if you’ve made friends with families that don’t live there anymore. 

Will I always work in the same city?

The pandemic has transformed our approach to the workplace. Some people have chosen to work full-time from home, for instance. It’s hard to tell whether the digital transformation will remain in the long term. Many companies have hired new talent on a remote basis during the pandemic. But they are now considering bringing their team back into the office. If you’ve been working remotely, perhaps this means relocating to live closer to your workplace. 

Even if the pandemic hasn’t changed your work routine, you might find yourself seeking new opportunities in different companies. 

What about climate change and pollution?

We can’t afford to ignore the impact of pollution on our environment. Urban pollution has reached dramatic records, despite shrinking during the first peak of the pandemic. However, it is slowly coming back as more cars are commuting. Pollution is a silent killer, claiming millions of premature deaths every year. For families, pollution also increases the risk of respiratory diseases, stress, allergies, and overall headache complaints. The perfect suburban home you found may not be as welcoming and enjoyable anymore. While we are at a turning point in our fight against climate change and pollution, it is unlikely positive actions will show immediate results. In other words, is your urban landscape still safe for your family? 

In conclusion, there could be many reasons that encourage you to move out, relocate, or simply change your home. However, as a homeowner,  you know yourself, and you have a better grasp of the most likely situation that could drive you away from home. Acknowledging these eventualities early puts you in a better position to plan your future! 

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If you have never heard of Ayurveda before, it is one of the world’s oldest whole-body healing systems. It is a Sanskrit word that literally translates to “the knowledge of longevity” or “the wisdom of life.” It is one of the most powerful and sophisticated mind-body health systems, which is all about helping people to remain healthy and lead a happy life. Those who teach Ayurveda help their students to connect their mind and body so they can achieve the right balance. It is all about awareness. Whether you are interested in Ayurveda or not, we can all take aspects of it to better our lives. Below, we will take a look at some essential things to do to ensure you remain de-stressed throughout the day.

Drink water the right way

We all know the importance of drinking water every day, but are you drinking water the right way? According to Ayurveda, you should opt for warm water or room temperature water over iced. Classical texts deem ice indigestible. You should also carry a water bottle with you wherever you go, as it is much better to sip water throughout the day, rather than downing two large glasses in one go.

Keep a journal

Use a journal to harness those sparks of creativity and inspiration. Every evening, review your journal and add an entry. If you suffer from work-related anxiety, this can really help. Write down a few things that you are looking forward to about going to work the next day. You can read this, and it will give you a real sense of focus, so you can ensure your energy is channelled in the right way. You will be able to focus your attentions on the activities, people, and things about work that make you feel good, and this will help the anxiety to drift away.

Give yourself a sesame oil message

This can be done in the morning before you go to work, or you can take a travel-sized bottle of sesame oil to work with you and give yourself a quick hand massage as a simple self-care routine at your desk. All you need to do is pour a small amount of the oil into the palm of your hand, and then massage in a circular motion, massaging your palms, wrists, knuckles, and fingers. This is a great way to revitalise your body.

Drink lemon water in the morning

Ayurveda teaches students to begin the day with a warm cup of lemon water as soon as they have woken up. It is also wise to take a lemon with you to work, so you can squeeze it into a mug of warm water throughout the day. This will gently stimulate your digestive tract and give you a much-needed boost of Vitamin C. Of course, if you are unwell you should still seek adult medicine, don’t just rely on lemon water.

Eat some shilajit

Shilajit is a black or pale-brown organic form of tar. While eating tar doesn’t sound like the most beneficial or enjoyable experience in the world, shilajit is the exception. It is one of the most prized herbs in Ayurveda medicine, and it has long been cherished for the many health benefits it provides. One of these benefits is enhanced performance, which is why shilajit is perfect for a hectic day at work. The organic material improves energy production, acting at cellular level to nourish cells, leading to faster recovery, more alertness, and better endurance, so you can finish the rest of the tasks in front of you with greater ease.

Eat a seasonal lunch

Ayurvedic teachings reveal that our digestion is aligned with the sun, meaning it is at its strongest at midday. Because of this, lunch should be viewed as your main meal. You should also eat in line with the seasons in order to stay balanced, which is what Ayurveda is all about.

Go for a walk

If you are feeling stressed at work after a difficult task or meeting, go for a walk. This is a simple Ayurvedic practice that will encourage circulation and quiet the mind. Go for a scenic walk by woodland or a park if possible. Science has shown that the phytoncides released from trees lowers our sympathetic nervous system response, blood pressure, cortisol, and adrenaline.

All in all, whether you practice Ayurveda or not, you can still benefit from the principles of Ayurvedic teachings and apply them to your work life so that you can reduce stress and improve performance. From drinking lemon water to eating in line with the seasons, small changes can go a long way.

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If like most of the world, you’ve been watching a lot of Netflix during the pandemic, then your tv is probably looking a little small by now. 

Having your own home cinema is the ultimate luxury. So if you’re lucky enough to have space and the budget, then you can have some fun designing the ultimate in-home entertainment. 

Decide on the space 

Not everyone has an entire room that they can devote to their movie watching. In fact, it might not even be a traditional home that you’re kitting out to be the ultimate at-home cinema, there are a number of specialist RV audio video systems too that being that bit of extra luxury to your road trips. 

Screen Size

It’s all about viewing angles. In order to create the ultimate movie viewing experience. Map out where you want your seating to be. Then, draw lines from each sitting position to either edge of your desired screen size. 

Your perfect viewing angle is between 33 - 40 degrees. You don’t want it to be any smaller than this, or the screen will look small, and that’s the opposite of what you’re trying to achieve with your cinema room. If the viewing angle is any wider, you’ll feel like you’re too close to the screen and it will be disorienting. 

Projector or Screen? 

There are pros and cons to any screen type you choose. Slimline TVs have excellent picture quality and can hang on the wall. Whereas a classic projector gives a great atmosphere of a proper movie-watching experience. 

If you’re looking for a very large screen, then it might be too cost-prohibitive to buy a TV in the size that you want. 

In order to get the sound and picture quality you’re looking for, then consult a specialist who will be able to help. 

Acoustics 

When it comes to your cinema room, it’s as much about sound as it is a picture. Think about soundproofing the room if it’s in a busy part of the house or the noise from the movie is going to disturb people. 

If you don’t have the budget for full soundproofing, then install carpet on the floors (and partially up the walls too) in order to create the best environment for sound. There is also a range of decorative acoustic baffling canvases that you can display on the wall as art. 

Air Flow

Cinema rooms can become uncomfortably hot. The amount of equipment in there will generate heat, which can make your movie viewing uncomfortable. Air conditioning should be considered, but only if it’s a particularly quiet system that can’t be heard or felt over the movie audio. 

Final thoughts

Having a cinema room is the dream of many. The ultimate way to watch your favorite movies and TV shows. But planning the perfect cinema room takes a lot of work to ensure you get the details right, then you can sit back and relax, and maybe watch a movie.