Lockdown Diet and Fitness Tips: Try to wake up and sleep at the same time to help regulate the sleep cycle


  • Start the day healthy
  • Have dinner early and eat home cooked food
  • Keep yourself well hydrated and exercise daily

The lockdown in India has been extended to May 3rd. The announcement will come on what should be the last day of the original lockdown, which began March 25th. This means that one must continue to follow healthy eating habits and exercise regularly. This is a good time to reconnect with homegrown wisdom, says nutritionist Rujuta Diwekar on Instagram. In one of her recent posts, she shares meals, exercise tips, and healthy habits that can make your time more productive.

Diet, exercise, and lifestyle tips to follow during extended lockdown

Nutrition tips

1. How to start the day

Start your day with a banana, soaked raisins, or soaked almonds. Bananas can help you with constipation, while soaked raisins can reduce PMS and thyroid symptoms, and almonds can be beneficial for diabetics and heart patients. “A healthy start sets the tone for the day. He’ll get you in the tone to balance housework and home work, ”says Diwekar.

Also Read: Weight Loss Tips For Lockdown: 5 Effective Ways To Get A Slender Waistline

2. Have healthy homemade breakfast

Healthy homemade breakfast options include poha, idli, upma, dosa, parantha, egg and pav, etc. You can also enjoy fried vada or puri once a week. Mangoes are in season now. Have a refreshing glass of mango shake. “A healthy home-cooked breakfast can keep your blood sugar and mood stable throughout the day,” she adds.


Homemade poha is a healthy breakfast option
Photo credit: iStock

3. Morning snacks

At this time of day you can drink nimbu, kokum or amla sorbet. Or you can choose to eat a fresh and seasonal fruit. It is important to keep yourself hydrated to avoid cravings for sugar after lunch. Vitamin C-rich fruits or sorbets can help with iron absorption and keep your hemoglobin levels high.

4. Lunch

Dal rice or roti sabzi with chutney are healthy lunch dishes. If you have a deficiency in micronutrients such as vitamin B12 or vitamin D, a chutney or cucumber will help.

If you experience gas, gas, or hot flashes, you can eat a banana and roti, or make a shikran poli (made from bananas, sugar, milk, and chapatti).

Also Read: Lockdown Health Tips: Prevent Long Sitting With These Simple Chair Exercises

5. After lunch snacks

Dry coconut and jaggery / cashews and jaggery / dry snacks like Matthri, Shakkarpara, Murmura, Chivda, Chakli etc. All of these foods are mood enhancers that are high in essential fats and minerals. Eating them can also reduce the number of times you feel the need to drink tea or coffee.

6. Have dinner early

This is the right time to switch your lifestyle to an early evening meal. Khichdi, dal rice, rice and legumes, egg or paneer are good choices. These foods are easy to digest, cook, and clean, says Diwekar. Legumes and rice are a good combination of essential and non-essential amino acids and fiber. They are also beneficial for your gut health.


Eat early for dinner for weight loss and good health
Photo credit: iStock

7. At bedtime

To sleep better and boost your immunity, drink a cup of turmeric milk before bed. If you suffer from insomnia, add a pinch of nutmeg to it. It can also help when you have poor digestion. Add dried ginger powder if you have weak bones, joints, and poor strength. For better skin and hair, add 1-2 strands of Kesar.

Training tips

  • Make sure you exercise for at least 30 minutes each day.
  • Do at least 5 surya namaskars every day.
  • Do squats and lunges to tone your lower body.
  • Regular yoga practice can be good for maintaining your fitness.

Lifestyle habits to be followed

  • Midday nap, but no longer than 20 to 30 minutes.
  • Regulate Your Use of Gadgets. Keep your home phone in a permanent place to reduce screen time.
  • Sit cross-legged for at least one meal. Chew slowly and eat quietly.
  • “Try to be in your own company. It’s not as scary as you think,” says Diwekar.

Also Read: Coronavirus Prevention Tips: How To Clean Your Food During The Coronavirus Outbreak? Our experts say

(Rujuta Diwekar is a nutritionist based in Mumbai)

Disclaimer: This content, including advice, is for general information only. It in no way replaces a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV assumes no responsibility for this information.


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