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Get fitness advice and workout plans from a professional trainer to avoid injuries during the coronavirus home quarantine

Due to the coronavirus pandemic, staying indoors is being advocated to flatten the curve and keep the population safe. But this can take a toll on our physical and mental health. Nelson Paes, a top Indian mixed martial arts fighter and gym owner, advocates exercise to help keep everyone in good spirits and stay fit.

Exercise has been shown to release chemicals such as endorphins and serotonin that improve one’s mood. Studies also suggest that regularly working out can help reduce stress and symptoms of mental health conditions like depression and anxiety. Nelson Paes – who runs Strikers Gym in Calangute – is encouraging home workouts and healthy immune-boosting diet plans to ensure everyone stays healthy through the ongoing lockdown.

It is important to continue to remain active even while we self-isolate. Equally significant is getting advice from a professional athlete or fitness trainer to avoid getting hurt when you work out at home. An injury is the last thing you want to deal with during self-isolation.

Nelson suggests that just half an hour a day set aside for exercise has its merits, and there is no need for fancy gym equipment either. He said, “Using your own body weight is enough, and there are many exercises that you can put together for an effective workout, no matter your fitness level. It’s a good idea to set up a workout space in your home or yard, plan your workout and get a playlist. It will keep you motivated!”

Being in a confined space with the same people for a long time can fray our nerves. With the lockdown now extended, it is even more important for everyone to maintain a healthy physical and mental outlook. Nelson has taken his extremely popular classes online – with changes suited to the current situation. He has incorporated only bodyweight exercises and created a fun-loving online fitness community from members of his gym and others as well, some of whom have never trained a day in their lives.

Liza, a regular to his online classes, said, “Nelson keeps us motivated and offers us all a chance to keep a healthy body and mind through this lockdown. It’s always an awesome class!”

Using Zoom, a communications app easily downloadable on mobile phones, Nelson has been keeping his community healthy and upbeat through the crisis. He said, “One positive thing that will come from this lockdown is people checking on their mental well-being, as they say the stronger will survive. Push yourself based on your own fitness level when you work out.”

He suggests starting with a simple routine – jumping jacks, squats, push-ups, abs exercises and skipping. “Download a timer to be your workout assistant, and you will be surprised at how quickly the time flies by. You will feel amazing after working out. If you do this morning and evening, it also puts a schedule to your day,” he added.

Nelson believes that we will always look back at the lockdown and wonder what we achieved. Fitness and exercise can be an easily attainable personal achievement during this time and can help you through this difficult time. Improving your fitness level is the biggest asset you can invest in for yourself.

His student Polina said, “Nelson’s classes are an amazing chance to get fit instead of getting fat during this lockdown. I don’t know about the others, but I feel like I’ve already gotten a bit slimmer, thanks to the Zoom classes. And they are more entertaining than non-stop runs to the fridge!”

Nelson Paes hosts exciting 30-minute classes on Zoom from Monday to Friday at 5.30 pm. Follow his social media accounts on Facebook and Instagram for updates.



Nelson Paes is a professional MMA Fighter who Represented India from 2015 – 2020. Currently the owner of Strikers MMA Gym and Trainer. He is also a Fitness & Wellness Influencer, Brand Ambassador & Public Figure.



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