Have You Gained Weight During the Quarantine?

How many of us can honestly say that we are in better shape now than we were before the coronavirus pandemic hit?  If you gained extra pounds during this pandemic, welcome to Quarantine 15.

Have you gained weight during the Quarantine?

It is estimated that the average American will have gained 5 to 10 pounds by the time this pandemic is over.  Don’t believe me?  Try putting on that dress.  You know what dress I’m talking about, the one that showed off your figure, the dress that had men turning their heads to take a second look prior to the quarantine.  Can you still fit into that dress?  Can you pinch more than an inch on your waist?  Yes? Guess what, you gained some weight and it isn’t pretty. 

Quarantine 15, the new Normal

There’s a term being used on the internet called the “Quarantine 15” and although this may sound cute and harmless, it’s quite the opposite.  Quarantine 15 actually came from another often-used term called “Freshman 15”, where students in their freshman year of college would gain weight after spending more time partying and drinking, and less time studying.

The Quarantine Diet

The quarantine 15 diet consists primarily of highly processed, low nutrient foods such as pizza, ice cream, candy, cookies, need I go on?  And let’s not forget alcohol.  What were the first items you grabbed from the grocery store once you heard about sheltering in place?  Be honest.  If you’re like most of us, after the toilet paper you went after the processed foods.  Shall I name a few, ice cream, sodas, candy, cookies, liquor?  In other words, comfort foods.

I wondered why there was such a run on toilet paper when most of the foods that were being consumed during the pandemic didn’t have any fiber.  Hmmm?  Liquor stores were considered essential, and gyms weren’t.  You could eat and drink to your heart’s content, even though the foods you’re consuming will ultimately damage your heart. 

Gyms were closed but Liquor Stores were Open for Business

We weren’t allowed to exercise in the gym to burn off those calories.  I don’t know whose bright idea it was to make liquor stores essential and gyms non-essential.  One thing is for sure, it increased the obesity rates all across the country.  Obesity is a risk factor for heart disease and other chronic diseases.

It’s Time to get back on track (literally)

Now that the weather is getting warmer and the quarantine is being lifted all across the country, what are you doing to get back on track?  I suggest you start an exercise program.  For me, exercise begins with stretching.  Have you ever noticed your cat or dog’s innate instinct to stretch?  What is it that they know that the average human does not?  Stretching increases blood flow throughout the body and helps to minimize the risk for injury as you exercise.

I would also suggest that you consider walking for 30 minutes a day.  Walking is one of the best exercises for your heart and lungs.  It’s also a great exercise when you’re trying to lose weight.  Another benefit of walking outside is the Vitamin D you will receive from the sun.  Vitamin D has been known for years, to boost your immune system.  If you can’t get out and walk every day, try walking 4 or 5 days per week.

Here are a few exercises you can do in the home:

Exercise #1 – Jumping Jacks

Cardio doesn’t just have to be on a treadmill or a bike; it can be right in your bedroom. Get your heart pumping with 30 jumping jacks to start your workout. Take a 30-second break at the 15 mark, then do 15 more to finish it off.  Eventually, you will be able to do 30 non-stop.

Exercise #2 Abdominals – Crunches

Unfortunately, most of the weight gained during the pandemic has been around the waist, which is the absolute worse place to gain weight, therefore, it is imperative that we do what we can do reduce fat in that area.  I would recommend you do 10 – 15 crunches, take a break, and do 10 – 15 crunches again.

Exercise #3 – Push-ups

Push-ups are excellent for strengthening your core and toning your upper body. Start with doing 10, take a break, then do 10 more. If you struggle with push-ups, try doing them on your knees to make it easier.  If starting with 10 is too easy, increase the number of push-ups you do to 15 or 20 at a time.

Exercise #4 – Lunges

Work your quads and butt by lunging from one end of your room to the other. Do this five times, keeping your upper body straight and legs tight. When lunging forward, try not to extend your knee past your toes.  Go slowly so that your muscles really stretch as you go.

Exercise #5 – Squats

Squats are a compound movement, meaning they engage more than one muscle group (quads, and butt)— which translates into a lot of bang for your buck. It doesn’t take very many squats to raise your heart rate and fatigue your muscles.  Not only that, but the strength you develop while squatting will also keep you in shape for virtually any outdoor sport you’re itching to get back to. Squats serve as excellent cross-training for activities such as running, cycling, hiking, and rowing.

 If you want to make the above program, a full workout, go through the list 3 times, taking a rest between each set of exercises.

If you haven’t exercised for a long period of time, I would recommend reaching out to your doctor for his approval prior to starting an exercise routine.

Was this article helpful to you?  Have you been exercising during the pandemic?  If so, what exercises have you been doing?  If not, are you willing to start?  I would like to hear from you.