Many of us are still working from home during the coronavirus (COVID-19) outbreak. The distance to the fridge at home is much shorter than our normal lunchtime stroll to get some lunch at the shop or cafe. Finding ways to stay physically active at home is very important for your physical and mental health.
Exercise can enhance your mood, wellbeing and energy levels and helps to reduce stress, anxiety and depression.
We’re all trying to do our bit, but it’s vital that we maintain good routines to look after our physical and mental health during the coronavirus pandemic. Here are some helpful tips to maintain a healthy lifestyle:
Follow a routine
When you’re at home, whether you are working or not, it’s important to create a routine.
- Try to get up and go to bed at the same time every day, aiming for 7–9 hours of sleep per night.
- Remember to schedule in lunch breaks, exercise breaks and time for relaxation.
Build exercise into every day
There’s a risk of becoming less active as we spend more time at home. Regular exercise and hopefully a bit of sunlight throughout the day helps to manage anxiety and stress levels.
Any amount of physical activity, however small, is good for you regardless of your age, ability or personal circumstances.
- If you can, continuing to enjoy local walks, jogs or cycles is a great way to clear your head and stay active.
- Remember to observe physical distancing guidance and try to build physical activity into your commute if you’re still going out to work.
- The home workout has never been so popular! Try online videos like HIIT, yoga or Pilates. Keeping active at homeor you can watch NHS Fitness videos.
- If you have a garden or patio, get moving outside. Try a mini gardening break or even a quick walk round the block will make you feel better.
- If you are working from home or just finding yourself sitting more, try breaking up your time spent being inactive by standing and walking around your house every 30 minutes or whenever you’re on the phone.
It doesn’t matter what you do, as long as it’s something you enjoy and keeps you moving. Try these helpful links for inspiration:
- https://www.goodhousekeeping.com/health/fitness/g33326349/best-youtube-workouts/
- https://www.cnet.com/health/youtube-fitness-channels-for-getting-in-shape/
- https://www.womenshealthmag.com/uk/fitness/strength-training/a704114/best-youtube-workouts/
- https://www.shape.com/fitness/workouts/10-best-workout-videos-youtube
Eat for your immune system and mood
- As tempting as it might be, try not to rely on unhealthy comfort and convenience foods.
- Eat five portions of fruit and vegetables a day to make sure you’re getting a range of vitamins and minerals. Fresh, frozen, dried and tinned options all count.
- Have regular meals and stick to healthy options such as fruit, a small handful of unsalted nuts and seeds for snacking.
- Take a daily supplement of Vitamin D (10 micrograms). This is usually recommended in the winter months but as we are all indoors more, consider taking this for the next few months too.
- Check out ‘The best foods to eat to support your gut health and immune system during the Coronavirus (COVID-19) pandemic’.
- 5 immune boosters to help keep you healthy amid COVID-19 outbreak
- Taking Care Of Your Immunity For Life, Not Just For COVID-19
Keep hydrated
Getting enough fluids helps your body function properly. The Eatwell Guide recommends you have 6–8 glasses of fluid a day. But drink a bit more if you’re exercising.
According to the Natural Hydration Council, our brains are around 70% water, so it’s no wonder that we need to stay adequately hydrated and drink more in order to perform at our best.
As a guide, The European Food Safety Authority recommends a total water intake of 2 litres for women and 2.5 litres for men per day via food and drink. Find out more at
Avoid excess
Too much caffeine or having it later in the day can affect how well you sleep. It may also cause you to feel irritable and add to feelings of anxiety.
Try cutting down on how much caffeine you drink, perhaps going caffeine free after lunch time.
While it might be tempting, don’t turn to alcohol, smoking or other recreational drugs as coping strategies for stress. They can often only make things worse.
Slow down
Taking some slow deep breaths can help reduce anxiety levels and help you reset. Try breathing in for four counts, then hold your breath for four counts and breathe out for five counts.
Focus on the present moment and think about what you’re grateful for or what makes you happy. Here are some useful links for relaxation techniques:
https://www.webmd.com/balance/guide/blissing-out-10-relaxation-techniques-reduce-stress-spot#1
https://www.moodjuice.scot.nhs.uk/relaxation.asp
It’s official … spending time outside is good for you
Getting outside can help you escape the stress of work. Spending time in nature relieves stress in teens and adults and bloodstream levels of the stress hormone cortisol are lowered after time spent outside.
Find time today to venture outside and take advantage of the health benefits of the outdoors. Replace time spent inside on electronic devices with a bike ride or a walk to a local park. Take up forest bathing or gardening as a new hobby. And remember outdoor recreation can be enjoyed alone or as a family.
Studies have shown that walking in the woods can improve blood pressure, boost mental health, and decrease cancer risk. So go spend some time “forest-bathing” to improve your health.
There’s no wrong way to get outside and so much to be gained by exploring the natural world. You know why being outside is important. It’s time to reconnect with nature. Find out why your body and mind will thank you for it later.
Stay connected
There are still lots of ways you can stay connected with your friends and family. Call them regularly, using video call where possible.
Being at home with family or flatmates for long periods of time can be challenging at times! Try to talk to and respect each other if issues come up.
If you know people who live alone, especially the elderly or those who are vulnerable, keep in touch with them by giving them a call.
Protect our children
Children need adults to be positive role models to help them learn how to manage in uncertain times.
Play regularly, get them exercising, draw and paint, play instruments and sing – these activities are good for adults too! Dig out that dusty karaoke machine!
Take some time to ask your children how they are feeling. Keeping communication open is so important for children to know that they can come to you if they are feeling down or scared.
Sleep
Are you struggling to get a decent night’s sleep? You may be feeling tired and finding it hard to get to sleep. Or do you find yourself waking up frequently and worrying about the current situation? Perhaps you’ve even started experiencing strange and vivid dreams when you do fall asleep.
During times of uncertainty, it’s common to have some disruption to your normal sleep pattern. Feeling more worried and stressed can affect the amount and quality of sleep you get.
Getting regular and quality sleep is very important for your health, both physically and mentally, and helps you to cope better with change. It also plays an important role in looking after your immune system. It can even lower your risk of developing health problems, including diabetes, heart disease and high blood pressure.
Check out these 10 tips for getting a better sleep
Be kind to yourself
It’s normal to feel a whole range of emotions during such a time of uncertainty and change. Some days will be better than others.
This is a time to be kind to yourself and to others. Be patient with yourself and hang in there.
Find out about the health benefits of kindness.
Photo: Thank you to jplenio – Pixabay
