Although we’re all familiar with staying at home after Circuit Breaker last year, we may be wondering what to do at home during the Phase 2 (Heightened Alert) period! Our suggestion: spend some of this spare time to work towards our health goals. We have a simple at-home health challenge for you, that will fill these extra hours and help you to come out of Phase 2 (Heightened Alert) fitter and healthier.
Here are 3 challenges that you can take on and commit to for a short period of 4 – 5 weeks. Complete them for a healthier you, all while staying at home!
Phase 2: Stay Home Challenge for a Healthier You
Challenge #1: 20 Push Ups in 60 seconds
When it comes to upper-body exercises, nothing is more than the humble push up. Done right, it tones the chest, back of arms, shoulders and abdominals.
Test yourself daily to see how many repetitions you can do in your first 60 seconds. Take a break and repeat for 2 more sets to help your body adapt towards your goal. For those new to push ups, you can check out this video to see how what a proper push up looks like, and other variations.
Too easy? Increase the number of push ups. Too Difficult? Reduce the number or do the push ups with your knees on the floor.
As with all exercises, remember to schedule rest days for yourself. Scheduling rest days (we recommend Wednesdays and Saturdays) ahead will also help you keep consistency of your workouts.
Challenge #2: Drink at least 2 litres (or 8 glasses) of water a day
Everyone knows that water is essential, and yet not all of us are drinking enough. A lack of it can have a negative impact on your appearance, mood, and energy levels.
Depending on your daily activity, the weather, and your state of health, you may require anywhere between 2 – 4 litres of water per day. If you haven’t been noticing how much water you’re drinking, it may be possible that you don’t take in as much as you think!
Fill up the largest bottle you can find around the house, and refill it once it is empty. So if you are reusing that 1L milk jug, make sure you finish the jug twice to hit the 2 litres, or 8 glasses a day target.
It also helps greatly when the bottle is always within easy reach and prominently placed so that you get a constant visual reminder to drink up.
Challenge #3: Limit desserts and sugary drinks to less than twice per week
With most of us working from home and exercise options restricted, many are already worrying about the weight gain at the end of this period. One of the best tactics you can employ to help reverse this tide is to cut down on your intake of snacks, such as refined sugar!
To make this easier, track your consumption. For example, every time you consume a slice of cake, a can of soda, or a bar of chocolate, make a mark on your calendar so that you can be more mindful of what you’re eating next time. Cutting down on refined sugar helps with improving your skin, as well as your energy levels throughout the day.
If you find that you’re snacking more often than usual, it could also be a sign of stress. That’s pretty normal, given that we’re all worried about what may happen in Phase 2 and its restrictions. Take a moment to reflect on your emotions, and reach out to your loved ones for support, if you need help.
A quick tip on achieving the challenge
If you find that the goals you have set for yourself are too difficult, remember that it takes time and consistency. If you can’t do 20 push ups right away, set it as 10 in the first week, and if you do it daily, by the second week, you might have enough strength to crank out 12.
Likewise for water intake, you might have only been able to hit your target intake 2 days out of 7 in the first week, that’s okay. The next week, aim to hit the target of 3 days out of 7. With consistent practice, you’ll be able to hit the challenge goals in no time.
For more ideas on what to do, check out our top 5 things to do at home during a pandemic. We promise they are a lot easier than doing 20 push-ups every day!
You can also check out our offerings in the in-app wellness Marketplace to find health and wellness products that will help you reach your health goals.
Download these sample tracking worksheets to help you stay on track