Here’s How To Prep Your Body For A Post-pandemic Fitness Trail

We have been through some hard times and dealt with confinement. While going through it, we’ve all faced many issues regarding our mental state and also physical state. Physically we are feeling so drained. We, social animals, require our daily outings, meetings, and much more. 

Are you feeling like you’ve gained a lot of weight during this pandemic? Or have you been eating very unhealthy while you binge-watch on Netflix? Did you just eat all that sugar and carbs and thought to yourself that oh! I’m not going anywhere anyway.? Don’t worry! You are not alone. We have all been in the same spot. But what counts now is how you prep your body for a post-pandemic and achieve your goal for your fit body. 

Ease it up! 

Thinking about how to get a fit body? Take a look at yourself and tell yourself that it might take a little longer than what you would have estimated but certainly, you will get there and this article will help you get there. 

Prep your body for a post-pandemic:

Let’s first dive into some tips on prepping your body for the upcoming workouts. 

1. Food variety :

You might have binged on so many calories but now it’s time to cut it down. Sugars and carbs can make you more anxious and also affect your body negatively. Declutter all those chocolates you’ve been hiding and replace them with nuts, fruits, veggies, smoothies, and sometimes it’s ok to have chocolate as a reward. Cutting it down all at once can make you yearn for it more often so slow it down. Instead of two cups of caffeine, make it one. 

2. Planning:

You might have disrupted your schedule during pandemics and attended to matters with priority and then you found yourself missing out on things you’ve wanted to do at the start of your day. This can be unsatisfying even if you’ve gotten a lot of work done. With work from home, hours of working have been extended without realization and you are attending calls at 8 pm too. To change it, Plan, plan, plan!

Find the things that need your attention and try to prepare for them before your office hours. This can help start fresh and new every day. Put into your schedule, some time to work out and also some time for healthy food. 

3. Wanna step out? 

Take to walking, running or a sport like badminton and tennis to start your body movement. Every day make sure you get at least 15 minutes of movement. It will help you increase stamina when you turn to exercise. 

Now that we’ve seen some tips for prepping your body, let’s talk about diet.

Diet is what has been majorly changed during the pandemic. We’ve been in the notion that since we aren’t going out, we might as well eat what we want. Taking more snacks and binge-watching more often. There are so many different forms of diets these days. One that is most talked about is intermittent fasting.

Intermittent fasting is a very approachable method of diet. There are many varieties that could suit your food consumption. Cutting down food completely isn’t a good way to diet. Your metabolism slows down immensely and when you do take up food since metabolism is already slow, you end up gaining more weight. Intermittent fasting works on this basis and gives you an equal period of food intake and fasting. 

  • 16/8 method:

In this method, 8 hours and 16 hours of fasting in a day are practised. This can be convenient if you just eat from 12 pm to 8 pm and the rest of the night can be taken to fasting. During the eating window, keep your calories intake in check. During the fasting period, beverages are consumed too. 

  • 5:2 diet:

Here, 5 days of the week are just allotted for eating and 2 days of complete fasting. It could be done as a water diet or just fruits and salads. 

Make sure that while following any diet pattern, just stick to eating more healthy food and a little less junk to get closer to that fit body.

Diet also can be scored off. Let’s come to the main part of how to prep your body for a post-pandemic. 

5 exercises and prep your body for a post-pandemic 


Take 30 minutes of brisk walking or 15 minutes of jogging. It could be outdoor jogging or on the spot or skipping rope. This is to build your heart rate. Try doing it for 5 minutes with intervals of 2 minutes. 

Dynamic movement- 

1. Arm circles:

  • Stand straight and relax your arms.
  • Put out your arms to the sides and make small circles. 
  • Do this for 20 seconds. 

2. Walking lunges: 

  • Stand straight and put out your left leg forward.
  • Bend in a way that your knee does exceed your ankle. 
  • Feel the stretch in your thighs. 
  • Repeat with your right leg. 
  • Do this for 20 seconds alternating. 

3. Jumping jacks:

  • Keep your leg shoulder-width apart.
  • Put out your hands to the sides.
  • Taking a jump in and out, put your hand up and down.
  • Do this for 20 seconds.
  • Repeat this set twice to completely warm-up. 
Core workout

1. In and Out:

  • Sit down with your knees close to your chest. 
  • Keep your hand back.
  • Extend your legs outwards and then upwards.
  • Do this for 30 seconds.

2. Crunches:

  • Lie down straight on the mat. 
  • Put your hands behind your head supporting the head.
  • Bring your legs closer to the thighs. 
  • Pull up your upper body and slowly go back down.
  • Repeat for 30 seconds. 

3. Push-ups:

  • Turn on to the other side and get into position.
  • Slowly go down and up.
  • Do this for 30 seconds.

4. Mountain climbers:

  • Get yourself to a push-up position.
  • Bring your right leg towards the left hand.
  • Bring your left leg towards the right hand. 
  • Keep alternating.
  • Do it for 30 seconds. 

5. Bicycle crunches:

  • Lie down on the mat and support your head.
  • Bring your left leg closer to the chest 
  • And pull yourself up
  • Alternate this with the right leg 


Health is very vital for all of us. With the pandemic at our heels, we have all realized the essentiality of diet and workout. Take some time out during your day and prepare yourself for the post-pandemic. This article is the complete fit body wrap. Follow the diet, workout, and essential tips to prep your body for a post-pandemic and get closer to your fit body dream.

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