Door de lockdown zijn de spotscholen dicht en is sporten zoals je gewend was voorlopig niet mogelijk. Toch is het belangrijk om te blijven bewegen. Stilzitten is namelijk voor niemand goed en brengt een hoop risico’s met zich mee. Niet sporten is zowel voor je lichamelijke als voor je geestelijke gezondheid niet voordelig. Ondanks de lockdown kan je gewoon in beweging blijven. Met een paar creatieve aanpassingen kom je fit en gezond de lockdown door!
Risico’s van stilzitten.
Door de lockdown sporten we minder dan normaal en we zijn ook veel meer aan huis gekluisterd. Daardoor mis je misschien je dagelijkse fietstochtje en loop je ongemerkt ook een stuk minder. Door de lockdown houd je dus een hoop tijd over en het is maar al te verleidelijk om die op te vullen met snacken en snaaien. Ook wel eten uit verveling genoemd.
Langdurig stilzitten verhoogt het risico op trombose. Ook verbrand je minder calorieën als je minder beweegt. Dit kan leiden tot overgewicht. Ga je daarnaast ook nog meer eten en snoepen, dan vliegen de zogeheten coronakilo’s er binnen no-time aan.
Bij overgewicht en obesitas heb je een hoger risico op verschillende gezondheidsklachten. Denk hierbij aan:
● Hoge bloeddruk
● Hoog cholesterolgehalte
● Hoger risico op hart- en vaatziekten
● Hoger risico op bepaalde soorten kanker
● Diabetes
● Verminderde vruchtbaarheid
● Menstruatiestoornissen (V)
● Gewrichtsaandoeningen
Het merendeel van de coronapatiënten op de intensive care is zwaarlijvig. Nog een reden waarom je die extra kilo’s juist nu wilt voorkomen!
Beweging.
Om voldoende te bewegen heb je niet persé een sportschool nodig of een voetbalveld of tennisbaan. In de wintertijd hoef je zelfs niet een naar buiten om voldoende te kunnen bewegen. Thuis kan je genoeg oefeningen doen, zelfs als je een klein huis hebt. Veel ruimte is niet nodig. Met de volgende tips kan je vandaag al beginnen.
● Je kan de oefeningen die je in de sportschool op een matje doet ook allemaal thuis doen. Denk hierbij aan: planken, crunches, glute bridge etc.
● Je kan de trap gebruiken. Een goede cardio oefeningen om een aantal keer heen en weer te lopen. Dit is de manier om flink wat calorieën te verbranden. Daarnaast kan je op de trap calf raises doen, step ups, bulgarian split squat etc.
● Vind je sporten niet leuk dan zijn er voldoende andere bezigheden in huis. Denk hierbij aan stofzuigen, de ramen zemen, tuinieren etc. Dit is ook allemaal beweging.
Voeding
Daarnaast is het ook erg belangrijk om op je voeding te letten. Nu je de hele dag thuis zit veranderd ook je dagelijkse ritme. Hierdoor kan het zijn dat je sneller gaat snacken of ongezonde keuzes maakt. Tip: haal de ongezonde keuzes en snacks niet in huis. Dan kan je ze ook niet pakken.
● Eet minimaal 250 gram groenten per dag.
● Neem dagelijks 2 porties fruit.
● Kies voor volkorenproducten zoals: volkorenbrood, volkorenpasta en zilvervliesrijst.
● Varieer met vlees, vis, peulvruchten, ei en vegetarische producten.
● Neem dagelijks minimaal 2-3 porties zuivel.
● Zorg voor voldoende vochtinname.
Deze blog is geschreven door Risha. 
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