As we spend more time at home during the lockdown due to the coronavirus pandemic, there are some ways to keep yourself busy while growing up. Here are some of the tasks you can do at home!
No one is sure yet about when can we have that freedom to go out of our houses again after they announced that the coronavirus is already widespread.
Some of us might already have itchy feet because we are staying at the four sides of our homes for a few weeks now. But to take the boredom out of your system, we have created something like a “Glow Up Challenge” list, which you can do for a month.
Aside from the numerous challenges that are emerging now on the internet since the implementation of the community lockdown, we also made some challenges for you to try at home.
The reason why we created this, and why you are here scanning through this page, is not just out of boredom but also because you want to have that glow up which you can show to your friends once the lockdown has been lifted.
One of the biggest perks of taking a month-long challenge is that you do not need to leave your house to do these as we designed these programs for you to try them with your loved ones at home.
Everything falls in different categories. It is up to you whether you will finish all these or just choose one or two out of our list.
But to remind you, everything can be so simple that you might want to do them again for another month! Since these are as easy as ABC, you will find yourself craving to do them over and over again.
With the following challenges, we want you to open your mind and heart to new possibilities and ways to have a healthier life and being. You know, engaging yourself to something so small but the fun is more favorable than to commit yourself to something you cannot do forever.
What we can promise you is that, at the end of each task, you will surely gain more confidence, and you will love yourself more.
- Close Your Eyes and Meditate
- Write Down Five Things You Are Grateful For
- Light a Scented Candle
- Compliment Yourself
- Take Pictures of Sunrise and Sunset
- Daily Skincare Routine
- Give Yourself a Tea Every Night
- Write Love Letters To Yourself
- Learn a New Word
- Make a Wish
- Lower Body
- Upper Body
- Total Body
1. Self Care Challenge
This glow up challenge lets you have a quarantine date with yourself while improving the status of your life.
Turning this lockdown period into something like a once in a lifetime chance to focus on yourself finally is the most excellent way to enjoy your own company, and you will surely give more importance to yourself after doing this challenge.
Here are the things you can do for a whole month to achieve this glow up a challenge :
- Close Your Eyes And Meditate. This task can be done for one entire month for at least 5 to 10 minutes a day. Talking to your inner self and checking out how you are doing can make you understand yourself more.
- Write Down Five Things You Are Grateful For. Just like the item number 1, this can be done for a whole month. You can jot your answers down on your old journal or cut 30 pieces of paper. By the end of the month, you can put it inside a jar or a box and hide it somewhere. Whenever you are feeling down, you can get it all out to remind yourself to be grateful again.
- Light a Scented Candle. This can help you think of the things you are thankful for while meditating. If you want a candlelight dinner for a quarantine date with yourself, you can do that, as well.
- Compliment Yourself. Think of something you genuinely love and admire about yourself. Now, look in the mirror and say it three times. For example, you can say “I am beautiful” thrice.
- Take Pictures of Sunrise and Sunset. For a month, track the sunrise and sunset and make sure to take pictures of them.
- Daily Skincare Routine. When was the last time you have gifted yourself a complete skincare routine? Since you have all your time now, you can bring those skincare set out of your cabinet again and enjoy a relaxing treat for yourself.
- Give Yourself a Tea Every Night. For you to have a good night’s sleep, having a cup of tea is a must!
- Write Love Letters To Yourself. Imagine those kind words you always want to hear from people but never got to hear. Now, start making yourself learn all about those positive things through a letter every day. What a romantic date with yourself it could be.
- Learn a New Word. Never stop learning. Going through a dictionary and learning a new word can break all the chains as it is a way you can do to treat yourself right.
- Make a Wish. This time, you should discover what you want and do something about it. Make a wish and grant it at the end of this challenge.
2. Fitness Challenge
We have prepared a good-for-seven-day glow up a challenge for you which you can repeat for four to five times to complete the 30-day fitness challenge.
There are some home exercises to lose weight that you can try at home, and we have included it here to complete your experience. Inspired by Women’s Health Magazine’s 30-Day Challenge, this fitness challenge is more than just about making your booty or abs firm.
As recommended, you should finish each workout for at least 20 minutes. And as you go more in-depth with this challenge, you will notice that you want to do more of it as your fitness level is also increasing. One of these is an ideal weight loss exercise at home, and you can surely achieve the glow up the challenge once you finish this.
For the first day, you can focus on targeting your lower body by doing these exercises:
Squat – In order to do the standard squat correctly, you need to place your knees a shoulder-width apart. This can also help you avoid injuries or cause lousy posture. You also need to keep your back straight as you drop your hips until they are already parallel to your knees.
- Lunge – As you keep your feet shoulder-width apart, take a step forward while lowering your hips until your knees are parallel with your hips. Do it again with the other foot after you return to the original position.
- Deadlift – This is just like a squat; however, it involves lifting a weight from the ground.
- Box Step Up – Grab a box and step upon it. You also need to bring your other foot at the top of the box afterward.
For the second day, you can work on your upper body by trying these exercises:
- Pull up bar – Hold onto the pull-up bar with your hands at least shoulder-width apart. Pull up and allow your body to hand straight under it.
- Chin Up Bar – Grab the chin-up bar and pull yourself up until your chin is over the bar. Pause at the top, and then lower your body back down until your arms are straight.
On the third day, you can try other forms of exercise during cross-training. You can alternate between activities, like climbing or running, or doing the upper and lower body workouts alternately. You can also try a single workout like walking on a treadmill for 10 minutes then cycling for another 10 minutes.
A full-body workout is what is waiting for you on the fourth day. Though this is the best way to see maximum results at a minimal time, you can still choose this once a week to minimize the soreness of your body. Full-body exercises are believed to be the key to burn more calories in less time, and you can perform such weight loss exercise at home by doing the following:
- Steps Ups
- Jump Lunges
- Kettlebell Swings
- Box Jumps
As you might have noticed, a full-body workout is a combination of upper and lower body exercises but more intensified. At this point, such a home exercise to lose weight can help you achieve your goal to finish a glow-up challenge as soon as possible, making you available for a quarantine date.
For the fifth day, your abs will be the focus of the weight loss exercise at home plan. To achieve it, you can try making three of these moves: assisted reverse side situp, bent leg v-up, alternating toe reach, leg raise and reach clap, lying windshield wipers, Russian twist,side-to-side-crunch, side plank dips, and toe reach.
You need to do a cross-training on the sixth day again before you can finally have a rest on the seventh day. Keep on doing the aforementioned exercises for a glow-up challenge for four to five weeks to achieve your goal.
3. Writing Challenge
While some of the most popular 30-day challenges require you to use energy, this kind of glow-up problem will save your time and energy so you can still have your quarantine date at home.
Though this is not as extensive as the first two glow challenges above, writing problems is also a form of exercise wherein you train your brain to produce more words for a whole month.
With this glow up the challenge, you can shake things up while developing your writing skills and unlocking your creativity.
Day 1 Imagine finally meeting someone you always wanted to achieve. Write about how you feel afterward.
Day 2 Write a haiku.
Day 3 You become a dog. Describe your ideal owner.
Day 4 Recall the most painful moment in your life. Write them down using hifalutin words.
Day 5 You wake up as your favorite anime character. Describe your appearance.
Day 6 You suddenly become a vampire. Mention the name of your first victim and narrate how you will attack them.
Day 7 Write About the weight loss exercise at home, you just tried.
Day 8 Make a poem about stars.
Day 9 You are trap inside a black hole, who you are missing the most?
Day 10 Create your magic trick. How do you want to perform it?
Day 11 Rewrite the worst story you ever read.
Day 12 Pen a poem based on Shakespearean’s sonnet.
Day 13 Ask yourself how your day went. Add more elements to it.
Day 14 Make a fiction story about your glow up a challenge.
Day 15 Tell the story about the person you are always in love with
Day 16 Write about your first heartbreak.
Day 17 Finish a story with the line, “Nothing ever felt easier to say.”
Day 18 Turn your most significant fear into a fun moment.
Day 19 Your soul is trying to escape your body. Describe your current situation.
Day 20 Choose one movie you once wished to have a better ending. Write down your preferred conclusion.
Day 21 Combine two Disney stories in one story.
Day 22 Write a story about your favorite actor/actress. Make yourself his/her partner.
Day 23 Imagine meeting an alien. What would you tell them?
Day 24 Create a 500-word story about your quarantine date.
Day 25 You meet your elementary teacher again. What are you going to say to her?
Day 26 What are you most excited about?
Day 27 Imagine your life turned into a book. What will be the title, and why?
Day 28 Write your myth to describe what happens to people when they die.
Day 29 Write a dramatic scene that takes place in your favorite place.
Day 30 Write a story about self-care.
4. Treat Your Existing Health Issues Right
You may be getting older, but it should not keep you from maintaining a positive outlook and attitude over aging. Once you learn to embrace the fact that you are not that young anymore can make a huge diﬀerence, most especially when you are suﬀering from a disease.
Some of the aging-associated diseases you might catch as you grow older are heart diseases, Alzheimer’s disease, osteoporosis, and diabetes, to name a few.
Preventing such diseases from aﬀecting your mental and emotional state can help you win the battle and be able to experience healthy aging still.
You do not have to be so sad if you hear your doctor say that you will need to take a particular medication for life because of your health status. Despite feeling like your physical health continues to deteriorate, you can still successfully overcome everything with the right exercise and the proper treatment for yourself.
To continue taking care of yourself more, you should:
• Get at least seven to eight hours of sleep every night
It has been clinically proven that taking all your time to rest can lower your risk of having heart disease or stroke. In addition, sleeping also keeps your mental and emotional aspects healthy as it shoos depression and overthinking away.
• Drink plenty of water
If you have been seeing a doctor for years now, we bet that they always remind you to drink water based on the recommended intake. Some factors they still need to consider are your thirst level, activity done, your gender, and more.
• Do not forget to take your medicine at the right time.
Healthy aging, when you are already sick, is still possible. By following your physician’s advice and accompanying it with proper diet and exercise, you will not only be kind to yourself but to your loved ones, too.
In addition, the Centers for Disease Control (CDC) has listed the preventive measures that can be followed by everyone to prevent such sickness, disability, or worst, death, that is associated with chronic disease. The department urges everyone to practice healthy eating and get engaged in a regular exercise routine.
5. Do Not Take Your Health For Granted
You may be looking so healthy now, but you do not know what is happening inside your body.
A person with a healthy aging practice is never reckless when it comes to fulfilling their cravings. Doing a step-by-step procedure for a week, then abruptly quitting, will cause you nothing but more complications.
Remember, too much is always going to kill you, and not prioritizing your health just because you feel like “there is nothing wrong” can bring more problems.
You are not living your life to the fullest if you keep on drinking and smoking more each day. It can only decrease your longevity and will not allow you to achieve the wise and healthy aging you are aiming for.
One can see a doctor for early detection of potential disease, and the said testing includes breast, prostate, and cervical cancer screenings. Laboratory tests for diabetes and cholesterol screenings and radiologic procedures bone density scans can also be done.
All too often, a mistaken perception continues to arise about how diabetes, arthritis, and the like, are just “part of growing old” — and nothing can be done about them but to let them occur. But the truth is, most of the diseases mentioned above and conditions are treatable and should be addressed by a physician to avoid further conflicts and more severe diagnoses.
As stated on the World Health Organization’s website, healthy aging is “the process of developing and maintaining the functional ability that enables wellbeing in older age.”
With that said, a few steps to keep yourself guided like the ones we listed above can keep you moving already. It is a process and not a goal you can easily reach in just a snap of your finger.
You may face a little rough road ahead as part of the whole transition before you can improve your lifestyle, but we can assure you that it will be worth it.
Tomorrow is not the perfect time to change your lifestyle for healthy aging — today is.