The majority of Americans are facing stay-at-home ordinances issued by local governments during covid 19.  These vary in scope but many put a stop to trips to the gym.  Don’t allow your personal health to go to the wayside during this time. Rather, focus on your health everyday with these stuck-at-home wellness tips.

Maintain Cardiovascular Health and Physical Strength

Regular exercise is important for your long-term health.  Not only does it help you maintain your weight, it can also significantly impact risk for chronic health conditions including type two diabetes, high blood pressure and stroke.  As we transition to uncharted territory, many gyms have closed their doors but remain open online.  For example, the YMCA has released several free fitness videos posted to their website.  YouTube is also a treasure trove of workout videos that range from beginner to expert.  Whether you are looking for high impact or low impact, you are sure to find it.  If your state’s ordinances allow for outside exercise you can go for a jog, ride a bike or take a brisk walk.  Just be sure to avoid highly populated areas.  Even if you can’t go outside, there are plenty of exercises you can do right at home.  Below are just a few suggestions.  Remember to always consider your personal fitness level prior to adopting a workout.  If you don’t usually workout, consult a physician before beginning a new regimen.

• Sit Ups or Stomach Crunches
• Jumping Jacks
• Squats
• Planks
• High Knees Jog
• Bicycles
• Lunges
• Push Ups

Be Vigilant Regarding Your Mental Health

There are many external and internal factors that can influence your mental health during this conronavirus pandemic.  Fear and worry for yourself or your family can be stressful and lead to anxiety.  Concerns about money, the stability of your job, and responsibility for your family can be overwhelming.   On top of the added pressures, your regular network of social support may be inaccessible, or at least seem like it.  The Center for Disease Control and Prevention has some really great ideas on how to cope with the ways this situation may impact mental health.  Visit the CDC’s website for a more complete overview.  As always, if you or someone you care about is feeling overwhelmed by depression, anxiety, sadness or feeling a desire to hurt self or others, call 911.  Other numbers to call include the Disaster Distress Helpline at 1-800-985-5990 (texting is also an option- just text TalkWithUs to 66746) and the National Domestic Violence Hotline at 1-800-799-7233.

• Take an intermission from the news. It is hard to keep a positive state of mind with constant exposure to stressful triggers.
• Stretch and meditate. Meditation has multiple benefits; it can lower stress, boost the immune system, and lower blood pressure.
• Do something that brings you pleasure. Paint, read a book, play a game, etc.
• Work around social isolation. There are many ways to feel connected even if you are not physically close.  Telephone, email, snail mail, text message, video chat and social media can all be great ways to feel less secluded.

Don’t Neglect Your Sleep Needs During Covid-19

One of the perks to being forced to stay at home is that you can finally sleep in, right?  Not to burst your bubble, but it actually benefits you more in the long run to remain close to your regular sleep schedule.  Getting sufficient sleep can help your overall health in lots of ways.  It can improve your mood (mental health), give you lots of energy (to exercise), and even help you fight off harmful viruses.  To ensure you are getting enough, good quality sleep we have compiled a list of suggestions.

• Move more. Getting exercise can help you sleep better at night.
• Stop eating heavy meals before bed. Undigested food can make it difficult to fall asleep and it can also lead to middle of the night waking.
• Sleep on a good mattress. Now is a good time to do your research and find a mattress that suits your needs.  Not only that, but you don’t need to worry about scheduling delivery between activities as you are already home all of the time.  Get the right size using this mattress size chart.
• Set Up a Sleep-Worthy Bedroom. Keep the room dark, cool and quiet.  Remove distractions such as the TV and set up black out curtains.
• Avoid Alcohol. Cutting out alcohol might help you meet several of your health goals.

Pace Yourself and Eat a Well-Balanced Diet 

Schedule is a useful tool when it comes to each facet of health.  Your diet is no exception.  Aim to eat something when you wake up to get your metabolism going.  Then, eat on a schedule every day cutting off consumption a few hours prior to bedtime.  Meal planning can help you create well-balanced breakfasts, lunches and dinners.  Unless you have special dietary needs or medical conditions to consider, each meal should consist of protein, fiber, a little fat and some complex carbohydrates.  Plan a few snacks as well so that you don’t end up mindlessly grazing due to boredom.  You may have noticed that each aspect of health is somewhat intertwined with the others.  Diet can really influence your mental, physical and emotional health.

Coronavirus Stay-at-Home Doesn’t Mean your Life is on Pause

Leverage this time to better yourself and your health. When have you ever had this much time to do it?  Use this time wisely.  If you want to, make a meal plan and online shop for some healthy foods.  Learn some new recipes if that will make it easier for you to eat healthy.  You now have the time to exercise daily and get in the best shape of your life!  Stay busy, productively engaged in your own progress and be well.