Being cooped up in self-isolation for almost a month can be difficult, but the biggest takeaway from the experience of being under a Movement Control Order (MCO) is that both the mind and the body needs to be taken care of equally.
Here are all the inside tips you need on becoming the best version of yourself in your own eyes, courtesy of these lively women: Nana Al Haleq, Ain Ramli, and Maggy Wang. They did it all with their amazing sidekick, Apple Watch Series 5 —and the right determination!
According to Nana, the first step to being the healthiest ‘you’ is to start building up your immune system. She splits a double dosage of Vitamin C (2000mg/2g) into two every day, one after her yoga or meditation session in the morning and another after her evening workout routine around 6 pm. The fitness guru also sheds some insight on how she gets her Vitamin D during this movement order, every morning Nana goes to her balcony and spends around 15-20 minutes soaking up the warmth of the sun. Vitamin D awakens our immune agent called cathelicin that helps defend our cells against germs and virus.
Besides increasing our bodies vitamin dosage, the age-old advice on drinking plenty of water continues to be a constant in our lives. Nana says that a good amount for her is 3L of water per day. Eating leafy greens and antioxidant fruits will always have amazing benefits but Nana acknowledges that current our situation might make these balanced-diet must-haves inaccessible, that’s why she suggests ordering super greens powder and adding 1-2 scoops of it into your daily diet. She herself takes about 2 smalls portions of vegetables every day and uses the 1 scoop of the powder as a supplement to boost her immune system.
A word to the wise, wanting a healthy immune system starts from the gut. Taking probiotics will boost the production of T cells and healthy enzymes in our body, this creates the right balance needed of good bacteria for our gastrointestinal tract. Nana also makes sure to include lots of garlic, turmeric, ginger, and ginseng in her cooking to help maintain her good health – guess all our mothers were right all along. Lastly, staying active is the easiest way to guarantee a healthy lifestyle. However, Nana’s number 1 rule is to always listen to your body and to not overdo it.
The second key ingredient to her healthy lifestyle is her home workout routines that consist of meditation, yoga, and a mix of HIIT training. Many people think that because of the excess time on their hands, they should increase their HIIT training for a better workout routine. Nana advises against this because this could tire the body out, which is never an ideal situation for any workout. Instead, she suggests alternating between HIIT training and some yoga or meditation, this will allow the body and muscles to recover while also giving us a chance to relax and reconnect with our minds.
Her go-to suggestion would be to start the day right with breathing meditation exercises, using her Breathe app on her Apple Watch Series 5. The mini vibrations from her watch help keep her breathing in check, this is a 5-10 minute process Nana does every day followed by a 20 session of yoga/stretching. If flexibility is not your strong suit, it’s fine to take it slow. The Apple Watch allows you to keep track of your progress with the Workout app, this function will let you know how much calories you’ve burned off per session so you know how to achieve your goals for the day without overdoing it.
Nana likes switching up her routines, on alternate days she focuses more on bodyweight workouts while making sure to rest when her body feels overworked. The fitness savant says her guide to knowing when she’s done too much is by tracking it with the native Workout App on the Apple Watch, the function shows her how much calories she’s lost but it also allows her to be mindful of her heart rate. Via the Timer app, you can set your work out durations while giving yourself a few minutes of break time too. Nana explains that a good in-between workout break would be 30-45 seconds, this can be set up by asking Siri to set your timer. The Apple Watch provides an array of types of workouts from swimming to dancing, her biggest advice to all of us trying to stay active during this Restricted Movement Order is to have fun with it and stay safe.