How to keep healthy during isolation
The Covid-19 pandemic has resulted in a massive change in social behaviour. Staying indoors without physical contact with friends and wider family members can create stress and anxiety. Our ‘normal’ routines have been derailed and there is no sign as yet that this will change in the short term. While there is a temptation to stay in your pyjamas, snack all day and generally slob out it is important to keep to a routine to keep healthy and productive. There are certain things that are not in our control but there is much we can do to keep our body and mind healthy. Here are a few tips to keep you motivated, healthy and positive.
Stick to a routine
Whatever your previous routine try and stick to this as much as possible. Maintaining the same schedule daily will not only limit the possibility of downtime which may reduce the risk of feeling low or anxious but it will also enhance your productivity. If you normally commute use this to prep meals for later in the day or exercise. Eat your meals at your usual times will also reduce the risk of grazing constantly. Go to bed at the same time can also ensure your sleep patterns are not disrupted.
Reduce Your Overall Calories
Even with a daily walk or run the chances are your activity levels will be lower. To avoid weight gain reduce your calories by 200-300 calories per day. Don’t panic it is not actually that much in reality (one chocolate bar) but it will make a difference if you consistently stick to it. If you have weight to lose why not use this time to follow a structured weight loss plan. Join our 21 Day Get Lean Lockdown Programme starting 20th April.
Focus on Home Cooked Food
Being at home more is a fabulous opportunity to try out new recipes and cook from scratch. It is also cheaper. So resist the temptation to buy ready meals and instead focus on whole foods to create nourishing meals. Use our website to find great healthy dishes to try. Batch cook meals – cook once, eat twice is something I am a big fan of and often makes meals cheaper too. Make use of storecupboard ingredients – cans of tomatoes, beans and lentils, frozen vegetables are ideal standby ingredients to be using. If you are living with others make a point of having family meals.
De-Stress
While being informed with the news is a good thing watching it 24/7 can cause anxiety and fear. Stress also can suppress our immune response and interfere with sleep patterns.Limit how much time you spend watching or listening to news. Instead add in activities to boost your mood. This may be exercise, dancing, catching up with family and friends, reading, playing board games, gardening. Soaking in an Epsom Salt bath, pampering yourself can all help you unwind too. Take advantage of lockdown to try out new activities that make you feel good.
Avoid Snacking
Boredom together with a change of routine can mean there is a temptation to keep opening the kitchen cupboards for snacks. STOP!! Think before you snack mindlessly. Make yourself a drink and walk out the room. If you are really hungry then keep to healthier options such as fruit, vegetable sticks with hummus or nut butter, oat cakes, protein shake and watch your portion size. Look at your meals too and make sure they contain sufficient protein with loads of vegetables to fill you up and keep you feeling satisfied through the day.
Exercise
I cannot stress how important scheduling exercise into your daily routine is. Walk or run daily and then add in body weight exercises daily. There are so many online resources out there – youtube videos, websites, social media platforms which can all guide you through key exercises to do. Squats, sit ups, push ups, burpees etc can all be done with little need for space. If you have a skipping rope and a garden get out everyday and use it. Set yourself challenges – whether it’s to do a certain number of push ups everyday, follow a youtube exercise programme daily or skip for 20 minutes. Choose something to keep you motivated. If you have a tendency to get tired in the evening schedule in your exercise first thing in the morning.
Keep Connected
It is tempting to just shut yourself away and dwell on things. Even if you are living with others try and reach out to wider family and friends. Volunteer with the NHS or other essential services local to you or reach out to people you know nearby you may need your help.