COVID-19 lockdowns have been rough on all of us. A study conducted early on in the pandemic revealed very high rates of clinically significant insomnia (20%), acute stress (15.8%), anxiety (18.5%), and depression (24.5%).
If you’ve let your fitness and healthy habits fall by the wayside, you’re far from alone - but many people have been able to reframe this difficult time into an opportunity for growth.
The Guardian interviewed several regular folks who were struggling initially during the pandemic but could transform lockdown frustration and anxiety into a productive force towards a healthier body.
One story of a man who had anxiety and issues with food and alcohol even before the pandemic was able to make meaningful changes to his habits:
“Ludford spoke to a GP about his anxiety, who recommended exercise and referred him for counselling. So, he started walking: ‘2km became 5km became 10km,’ he says. And he exercised to videos he found on YouTube. At first, he could not manage a single burpee, but after a few months, he was flinging himself on and off the floor with ease. ‘The exercise was the only thing that really helped me to get a handle on my anxiety,’ he says. ‘Exercise kept the wheels on the bus.’ Seven months on, Ludford has lost 34kg (5st 5lb) and is no longer severely obese. But the weight loss is secondary to his mental wellbeing – he feels like himself again. ‘Everything came together at the same time,’ he says. ‘Lockdown was the trigger.’”
During this uncertain time where it’s all too easy to feel like we’ve lost all semblance of control, exercise and fostering a healthy diet are things you can do to take that control back.
Lockdown presents an opportunity to work on a healthy lifestyle. Here are some simple but powerful tips for reclaiming your body during this difficult time.
COVID-19 Exercise Tips
If you’ve decided now is the time to restart your fitness push and need an alternate workout plan, there are plenty of safe options you can do at home or outdoors.
And if you’re wondering if it’s safe to wear respiratory masks during exercise, the good news is that yes, it is!
Your Morning 10 Minute Stretch
Regular stretching is essential, even when you’re not hitting the gym.
Stretching exercises help increase your range of motion, increases blood flow across your body and reduces inflammation. Making time to stretch is incredibly important as we’re all staying indoors. Stretching ensures you don’t end up with stiff muscles or chronic aches and pains.
Be sure to check out our 10-minute stretch routine to help you stay limber during the quarantine.
Bodyweight Exercises at Home
Whether it’s leg workouts, routines to build muscle mass or strengthening our upper bodies, at least 30 minutes of exercise at home can make a difference. With a bit of discipline, you can get in shape anywhere, anytime, without equipment.
Using the weight of your own body to perform strength-training exercises is not only an economical way to stay in shape but an effective one. And since you can do them anytime, anywhere, you have far fewer excuses to not get a workout in.
The wonderful thing about bodyweight exercises is that unlike running on a treadmill every day, you can incorporate lots of variety in the activities you choose to make your workouts more enjoyable.
For workout inspiration, here are some of our targeted muscle group bodyweight exercises:
Exercise Outdoors
Get back in touch with nature during the pandemic and do more workouts outdoors. Jogging, Hiking, Biking, Workout parks are all great ways to stay in shape while keeping yourself and others safe.
If you’re in a cold climate like us, don’t let Fall and Winter discourage you - read our tips for working out in colder weather.
Watch Exercise Videos
We can’t all afford Peloton bikes, but thankfully there are plenty of other places to find exercise videos you can follow along. While there are plenty of paid services online, look for free videos on YouTube. Chances are all you need is an exercise mat and maybe some simple weights or resistance bands.
Got a video game console? Alternatively, you can look into other fitness programs such as Ring Fit for Nintendo Switch to stay in shape without leaving the apartment.
Healthier Eating Plan
Our society’s fast pace has given rise to a processed food empire responsible for all sorts of health problems.
A high intake of the added sugar, salt, and fat in processed foods can lead to obesity, diabetes, high blood pressure, heart disease and diabetes.
If the pandemic can be said to have any sort of benefit, it’s that we’ve all slowed down somewhat, presenting the opportunity to develop a healthy diet with meals and snacks cooked at home with whole, vitamin-rich foods.
Eat More Whole Foods
Our number one healthy eating tip is to minimize processed foods and cook more using fresh superfoods, veggies, and protein. The pandemic is a great time to learn new recipes and experiment in the kitchen.
If you eat meat, focus on lean meats to avoid consuming saturated fats, and supplement your diet with more healthy fats from vegetables and fish.
Cook in Large Batches
If you don’t want to cook every day, it helps to have a meal plan where you prepare food in large batches to have leftovers that last throughout the week.
Choose recipes that provide many servings, keep what you plan to eat that week in the fridge, and freeze the rest.
Portion Control
It’s not just what you eat, but how much you eat as well. When you’re having a snack, don’t bring the whole bag to your couch or desk.
Instead, portion out a healthy amount in a bowl or cup and eat it mindfully, focusing on the taste. Paying attention when you’re eating will also help you avoid the desire to stress eat.
You may also want to try a smaller portions diet, so you’re not eating three large meals a day. Eating a large meal causes your blood sugar to spike and can result in further cravings.
“Grazing,” or eating smaller meals throughout the day, helps keep your blood sugar level stable.
Sleep Hygiene
Do you or someone you know have insomnia? Many of our friends report that they don’t end up falling asleep till after midnight or that they wake up in the middle of the night with racing thoughts.
The disruption of routine, anxiety about the pandemic and friends and family, depression due to isolation, and increased screen time are potential insomnia culprits. Proper sleep is key to relaxing the muscles in your body, a robust immune system, a sharp mind, and keeping mental health problems in check - so we suggest following a few tips for better Zs.
Set a Sleep Schedule
The more routine you establish for your body, the more likely you will get to bed at a reasonable time and have a satisfying sleep. Set a wake-up time and wind-down time in which you have a pre-bedtime routine of brushing your teeth, reading, or meditating (more on this below).
Limit Screen Time
It’s no secret that most people are spending more time on screens than expected during the pandemic. Unfortunately, the blue light from these screens overstimulates our eyes and brains and can throw off our sleep cycle.
We suggest you take breaks during the day if you use a screen for work, and limit the amount of entertainment you get from screens. In particular, it’s helpful to stop using all screens for up to an hour before you go to sleep.
If you can, keep your phone out of the bedroom, so you’re not tempted to have a social media scroll when you are struggling to fall asleep.
Manage Your Caffeine and Alcohol Intake
It may be that with the stress of the pandemic, you’ve started drinking more caffeine or alcohol than usual. Both can affect your sleep quality and exacerbate mental health conditions, so it is suggested you limit caffeine intake to the morning only and moderate your alcohol consumption.
Try to Avoid Naps
Are you feeling drowsy in the afternoons? While it can be tempting to take a quick cat nap, any sleep you have during the day can throw off your rhythms for the evening. If you’re feeling tired, try drinking some water and going for a short walk to throw off the cobwebs.
Try Meditation or Other Relaxation Techniques
The benefits of mindfulness meditation are many, and one of the most sought after is better sleep. Meditation allows you to cope with the realities of stressful situations better and calm your mind.
If you’re interested in getting started, it can help read a book about meditation or use one of the many meditation apps available on your mobile device.