5 Tips for Staying Fit and Healthy During Social Isolation
You have heard it before but I just have to say it again – these are unprecedented times. Just a little over a week ago life was normal and we were concerned with how we were going to fit into our swim suits for Spring break. Well, times they are a changing for sure and we need to embrace and adapt. There is no other option at this time. If we all work together, we can get through this and come out the other side hanging on to what is important – our families being healthy and safe.
So, how do we stay fit and eat well when anxiety and boredom send us in search of ice cream and cookies? Here are my tips for making sure we come out the other side of the curve with our health and maybe a few things off our plates.
Keep Your Normal Routine
With everyone working from home it’s easy to stay in your pajamas all day. I see a lot of posts joking about their “quarantine” wardrobe. But if you change your normal routine you won’t feel normal and keeping as much normalcy at this crazy time is essential to your well-being. So, get up at the same time (maybe a touch later for some of us early birds), workout, shower, eat breakfast etc. Whatever your routine is keep it the same so that you’re not falling into new habits that promote laziness. The more the same you make everything, the more sane you will feel.
Plan Meals and Snacks
The biggest thing people are going to struggle with during social isolation is their diet. Eating at home all the time and having more time on your hands may lead some to overeat or change their usual eating habits. Some might change for the better – eating out less for example but many will struggle with stress eating.
Plan meals and snacks and log your food if you need accountability. Enjoy a cheat meal each week and one or two nights where you indulge in some alcohol but don’t get into the habit of nightly cocktails with cheese and crackers or you will come out the other side of this 20 lbs. heavier. Alcohol will increase your appetite, increase fat storage and let down your defenses all of which lead to weight gain.
Now is a great time to start having family meals together. No more excuses that you don’t have time or the kids are pulled in different directions. Start a new tradition. It is also a great time to try new recipes. Check out my recipes on my website for lots of clean and easy ones and if you are my client you already have access to all my clean and easy recipes.
This is the best time ever to find your kitchen again. Remember you can come out of this 20 lbs. heavier and feeling terrible or lighter, healthier and feeling great – the choice is yours.
Eat for Immunity
Whether you believe it or not, what you put in your body is a direct reflection of your overall health. Now is the time to be pumping up the vegetables and fruits and cutting back on processed foods and sugar. It is actually really simple – eat real food. If you can’t pronounce the ingredients on the label – don’t buy it. If it contains words that do not sound like a food to you – don’t eat it. If it is not grown or raised on a farm – leave it on the shelf. Now would be a great time to sign up for a farm share.
Immunity begins in the gut and a healthy gut accounts for 70-80% of your immune system. If you eat excess sugar, artificial sweeteners, non-organic animal products and “fake” foods, your gut bacteria will not be healthy and your immune system will suffer. If you already have an immune issue, now is the time to really clean up your diet and get it turned around. I have had amazing success with autoimmune issues by just getting people on a good diet and getting out the foods that cause inflammation and feed the disease.
Avoid Stress and Boredom Eating
Eating a healthy diet is so important to help you prevent getting sick or to recover quicker if you do get sick. But like I said above, boredom and anxiety often get the best of us. We wake up each day with all good intentions of following our clean eating plan but when the stock market bottoms out or our best friend loses their job, we find ourselves in the pantry snacking on chips.
Stress eating is real and I totally get it. To help us avoid it we need to have our food supply prepared for eating well not loaded down with trigger foods that call our name. Now is the time to clean out the pantry and avoid buying those foods that tend to be an issue for you. Remember that as soon as we give in to sugar, we will crave it more and begin the vicious cycle.
Staying busy will really help with stress. Try not to watch the news more than once or twice a day. Make a list of all the things that you never had time to do before but wanted to get done. Some ideas might include:
– cleaning out closets, rooms, pantry, refrigerator, garage or basement
– starting a garden (thank God Spring is here)
– making scrape books with all your photos that you collected over the years
– meditate, pray, read, yoga
– crafts for the home or the kids
– projects for the home such as painting
We must all be getting outside. We can stay 6 feet apart but walking, running, biking and even just sitting outside is so important to your immunity and your sanity.
Keep your normal exercise routine going. If you went to a gym find replacements that work either doing cardio outside (walk/run) or doing some body weight workouts (plenty of videos on Demand).
Exercise will increase our immunity to a certain point. If we workout too hard we will actually see our fighter cells decrease but a good, moderate workout especially if you are healthy will keep your immune system in tip top shape.
These are a few tips but I am sure other people have some other great ideas on how they are dealing with social isolation. I would love to hear from you so please share on my social media posts what you find to be helpful so others can keep their health and fitness at this time.
If you are struggling and need help with diet and exercise please reach out to me. I offer nutritional coaching (food monitoring) which is very helpful at this time to keep you accountable to someone and to yourself, online training, video training, Lifestyle Diet Plans (these are all virtual as we can do our first meeting by video) and more. Contact me through my website at firstname.lastname@example.org or (404) 918-2941 for more information.
Are you looking to transform your health? Mary works with clients all over the country developing personalized nutrition and exercise plans for weight loss and health. If you’re ready to get started on your journey to health and wellness contact her today!