COVID-19 has changed life as we know it and in ways that most didn't anticipate. Many of us are self-quarantining trying to at minimize our exposure. Isolation and being at home has become the new norm for most. This can increase the temptation to constantly eat snacks, junk food and low-quality meals that provide comfort. So many of us are lacking nutrient rich foods that can also be delicious and beneficial to our overall health. With our current situation it can be really hard to maintain a healthy lifestyle.
Before the pandemic a typical day may have included many steps, physical activities like walking from your car at your workplace parking lot twice per day, shopping for groceries, outings with the family or visiting shopping mall are absent for many. With such an unprecedented lifestyle shift, we may be tempted to normalize a sedentary lifestyle packed with activities like watching television, sitting while reading for long periods, or sitting at your computer for longer-than-usual periods of time. We must stay proactive, and in some cases creative, to maintain an active lifestyle in the era of social-distancing. Even if you are not directly affected by COVID-19, or tested positive, it no doubt has had a drastic impact on your day-to-day routine, which could negatively affect your overall health.
So what are some things we can do to maintain a healthy and active lifestyle and routine while the world around us has adapted to limiting exposure to COVID-19?
- Stay active: The gyms may not be open, however, there are lots of safe alternatives to getting physical activity without going against the preventive best practices recommended by the CDC like social distancing and avoiding large crowds. Aerobics can be done successfully at home. Another important point to consider is that avoiding crowds does not mean avoiding nature. Going for a brisk walk or jog outside in uncrowded areas outdoors is still considered relatively safe. Push-ups, sit-ups, jumping-jacks and more exercises are great ways to stay fit away from the gym. There are a plethora of apps available to maintain a consistent workout routine.
- Adequate sleep: Good sleep is essential to our overall health. While the amount of sleep needed for good health and optimum performance mostly depends on the individual, the CDC recommends adults age 18-60 years get seven or more hours of sleep per night.
- Diet and nutrition: Practicing self-discipline and avoiding “emotional eating” due to stress that may be related to the drastic changes surrounding the COVID-19 pandemic and how it affects our lives is imperative. According to the CDC, whole foods like dark, leafy greens, oranges and tomatoes—even fresh herbs—are loaded with vitamins, fiber and minerals. Make it a habit to try to eat more whole nutritious foods instead of processed snacks or fast food. Diet is also an important component to a healthy immune system.
- Self-care: Take time to take care of yourself. Be supportive and suggest the same for those close to you. Meditation, relaxation, quality time with family, personal care of yourself promotes overall wellness.
- Healthcare maintenance: If you have medications prescribed for any condition, be sure to take them as directed by your provider. Chronic conditions such as hypertension, diabetes, asthma and many others should be kept in check with taking your medications as prescribed. If you were unable to schedule your annual physical make sure you schedule a visit asap. Yearly check-ups are important to maintaining a healthy lifestyle.
- Cope with stress and anxiety: Positively cope with stress and anxiety induced by new precautions we must all now take to combat the spread of COVID-19 in our communities. Positive coping mechanisms would include exercise, meditation, reading, further developing certain skills or hobbies etc. Use this era to increase your daily repetition of these positive activities and develop new or even better routines than you may have adhered to prior to the emergence of the current COVID-19 pandemic.
- Stay connected: Talking with loved ones while in isolation can help reduce the anxiety and instances of feeling down. Take time to utilize the many free apps available that can help you stay in touch with those you love. Our busy lives before the COVID-19 may have limited how often we connected with distant loved ones, now’s the time to fully explore the modern ways to fellowship. Also remember to stay connected with those who live in your house check-in with the kiddos and see how they are coping. Have family game nights or movie nights so you can stay connected.
- Stay safe make sure that whenever you leave the house you wear a mask. Wash your hands often and for at least 20 seconds. Social distance and remain 6ft apart. Avoid attending large gatherings even if they are extended family. If you do have a gathering limit it to 10 people, remain socially distance and wear your mask. If you are feeling sick stay home, and seek medical attention. Get tested if you present with any of the following symptoms:
Symptoms may appear 2-14 days after exposure to the virus. People with these symptoms may have COVID-19:- Fever or chills
- Cough
- Shortness of breath or difficulty breathing
- Fatigue
- Muscle or body aches
- Headache
- New loss of taste or smell
- Sore throat, congestion or runny nose
- Nausea or vomiting
- Diarrhea
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- Trouble breathing
- Persistent pain or pressure in the chest
- New confusion
- Inability to wake or stay awake
- Bluish lips or face