According to South China Morning Post (as of 24th February 2020), Singapore's recovery rate for COVID-19 have since outpaced the number of infections for the four days in a row. However, many businesses are still on the high-alert and putting in a tremendous effort to reduce the risk of community spread. Hence, taking precautionary measures such as frequent temperature checks and further advise their employees to work from home.
Are you affected by the change in your daily work routine and having to work from home? Here are some tips which can help you stay fighting fit, healthy and maintaining your focus in your work!
#1 - Excercise / Stretch Up During Your Work Breaks
At Fitlion, we believe that if you are not sick, there is no reason why you should stop finding time to exercises and burn up some calories. In fact, exercising during your work breaks can help to improve your mental health, reduce stress from your work, weight loss, better sleep at night, better productivity when you are energised and helping to keep the diseases at bay.
It has been noted in our previous article that improving your fitness can help to strengthen your immune system as physical activities may help flush bacteria out of the lungs and airways. This may reduce your chance of getting a cold, flu, or other illness.
Furthermore, exercise causes a change in antibodies and white blood cells. The white blood cells are your body's immune system cells which helps you fight disease. These antibodies or white blood cells circulate more rapidly during your exercise; further enhancing the early detection of illnesses so that your body can act on it.
Are you wondering what exercises you could do under 30 minutes? Don't worry, Fitlion is here to help! No equipment and work from home? No problem!
Here's a 30-Minute No-Equipment Cardio & HIIT workout that will keep you energised for the day!
Video Credits to POPSUGAR Fitness
#2 - Maintain Good Nutrition For Optimal Immunity Boost and Productivity
For optimal immune system function, our body would inevitably require a wholesome and varied diet to support it. Foods such as citrus fruits, red bell peppers, broccoli, spinach, as well as garlic contain an abundance of antioxidants, Vitamin C and other immunity-boosting minerals to help us guard against illnesses.
Do you know that consuming nutritious food can also help you maintain your focus and improve productivity in work too? Food has a direct impact on our cognitive performance, which is why a poor decision at lunch can derail an entire afternoon.
Nonetheless, here are foods which you should AVOID and foods which YOU SHOULD CONSUME for better productivity.
Avoid consuming foods with high quantities of sugar or processed carbohydrates. Food with sugar, fat or processed carbohydrates can cause your blood glucose to skyrocket (keep productivity high for a short period) and crashes into a deep slump. Thus, making you hard to concentrate at work.
Instead, try to eat more foods rich in protein, fats, and complex carbohydrates. Fruits, vegetables, meats, legumes, nuts, and whole grains are your friends!
#3 - Supplementation
For individuals who are worrying about not receiving enough antioxidants, vitamins and minerals from their diet, supplementation would certainly be the next best option for an immunity boost!
To learn more about what kind of supplementation which you would need to give your immune system a vital boost, check out our previous article!
Click "here" to check out the wide range of immunity-boosting supplementation available at Fitlion Singapore!
#4 - Frequent Hydration
Water can do wonders for your body, especially when it works as an immune system booster. Thanks to water's miraculous properties, you can take advantage of this extremely versatile, natural immune booster in order to help improve your health and well-being.
Water helps to carry oxygen to your body cells, which results in properly functioning systems. It also works in removing toxins from the body, so drinking more of it could help prevent toxins from building up and having a negative impact on your immune system.
Thus, a study has also indicated that dehydration could lead to poor planning skills and slowing down cognitive processes.
So, remember to drink up more often for better immunity and productivity!