We all know that staying home during the current global pandemic is the safest thing we can do right now. But it may not FEEL like the healthiest, especially as time marches on. By March 26th, our country led the world in confirmed COVID-19 cases. Shortly thereafter, stay-at-home orders were mandated in many states. This placed an initial strain if you were planning to optimize their health.
While it’s challenging, it is very possible to develop new healthy habits that will leave you healthier than ever before. Here are six simple health tips that you can start right practicing today.
- Stay Optimistic
- Focus on Nutrition
- Movement is Critical
- Keep A Clean Living Environment
- Wash Your Hands
- Tend to Your Mental Health
Now that spring has sprung, we see change all around us. Flowers are blooming, the days are longer, the cycle of life is initiating. Jump on board! The beauty that surrounds us and the exposure to more sunlight is beneficial to our psychological health.
Despite the fact that we continue to wake up daily to breaking news about the declining health of those impacted by the coronavirus, there is still hope that we may provide a boost to our own health. Now is the time to renew your train of thought and indulge in new healthy habits that will improve our physiology.Simple Health Tip #2
Focus on Nutrition
As we continue to move forward in this pandemic, there are several states that are lessening their restrictions on movements within the community; however, now is not the time for complacency.
You should minimize the excursions in which you indulge in order to obtain the provisions that you require for your family. This means fewer trips to the grocery store, market, or wherever else you purchase foods.
If you must visit a store, ensure that you maintain the 6-foot space requirement as outlined in the social distancing guidelines issued by the CDC. You may want to sign up for home delivery of your groceries or even consider indulging in online grocery shopping. Whatever you decide, it is imperative that you place a special emphasis on nutrition.
You should start by purchasing both frozen and shelf-stable foods that are healthy for you. Examples include produce, beans, as well as lentils.
You should always try to purchase and incorporate fresh vegetables and fruits into your diet.
Once you prepare your meals, avoid over-indulgence. This is very common among people when they are cooped up in their houses.
If – at all possible – try to avoid foods that are processed, have a high level of calories, fat, and sugar. Despite take-out and delivery foods being on the rise, it is important to avoid them. Also, be certain that you consume large amounts of water on a daily basis.
On average, you should drink – at a minimum – at least half a gallon of water on a daily basis.
Eating healthy is essential during the global pandemic. What we consume has a direct impact on our body’s overall ability to prevent infections. It also has an impact on our body’s ability to fight and successfully recover from any infections that we may experience.
There are no foods that are known to prevent or even cure the current coronavirus; however, a healthy diet will assist in supporting your immune system.
Good, healthy nutrition also helps in reducing the possibility for developing other types of health problems, such as the development of obesity, diabetes, heart disease, and even different types of cancers.Simple Health Tip #3
Movement is Critical
To stay healthy, you must move.
You may find that this is challenging due to the fact that – in most areas – gyms, dance studios, and yoga studios are closed.
The good news is, there are many ways to keep yourself moving while staying safer at home.
Many virtual workouts now exist online that you may watch and do when convenient. In addition to this, you may walk, jog, run, or ride a bike outdoors – just be sure to practice the appropriate social distancing. You may also do exercises in your home or outside in the sunshine.
Ideal exercises include stretches, pushups, jumping jacks, and squats.
Traditional exercises may prove to be a bit boring when working alone. If you find yourself getting bored with these, there are other things you may do or try out.
You could look up various other activities such as Zumba, yoga, or even Tai-Chi and give those a whirl. If these are not for you, you could take up dancing.
It really does not matter how well you dance or do not dance; the point is to simply move. This is also an excellent time to get outside and do some yard work.
You may also clean out rooms in your home, deep clean your home, or pursue home improvement projects that you have previously postponed.
All of these activities will get you moving and help keep you healthy. Remember, spring IS the time to do spring cleaning. By spring cleaning, you are springing into motion!
While practicing safer at home, many are finding that they are sitting or being idle more than usual. During the pandemic, it is critical that you are as active as you may possibly be. Physical movements help to soothe the muscles and aid in optimizing the circulation of the blood throughout the body and the activity of your muscles.
It helps to improve the strength of both the muscles and the bones throughout your body. It also assists in improving your balance, your level of flexibility, as well as your general fitness level. It is possible to remain active and stay healthy while at home. It may take a little creativity, but it can be done.Simple Health Tip #4
Clean Living Environment
The next method to springing into healthy habits is to ensure that your living environment is kept clean. You may have to venture out to purchase provisions, you may receive packages, you may even receive mail…all of these activities could result in your exposure to germs.
One way to ensure that you are safe from germs that linger on the items that you bring into your home is to thoroughly clean your home on a regular basis.
You may initiate the process by wiping down anything outdoors prior to moving it inside of your home. Once you put those items away, wipe down any surfaces that they came in contact.
Clean your home more regularly than you have in the past. You should deep clean – if at all possible – with a disinfectant product that has the capability of killing germs such as those from bacteria and viruses. If you do not have a disinfectant available, you may use soap and hot water.
Be sure to focus on those areas that are known to be high touch surfaces – such as counters, door handles, light switches, appliance controls, handles on toilets and appliances, knobs for controlling sinks, showers, and bathtubs, as well as floors.
When using cleaners, scrub and allow those cleaners to remain on the surface for just a bit (if it is safe to do so) to ensure the complete elimination of the germs that may be present.
Once you have cleaned the areas, you must now start the process of disinfecting. It is possible to clean without disinfecting, but it is not possible to disinfect without first cleaning. Essentially, you should use wipes – such as those designated as a disinfectant.
If these are not available, you may use alcohol wipes. If you are still unable to locate these, you may use a cloth with alcohol. Simply wipe down all surfaces.
Again, make certain that the area that you wipe remains wet for a few minutes. This will ensure that all germs are completely eliminated. Remember, you can never clean too much – especially given the immense strength of COVID-19.Simple Health Tip #5
Wash Your Hands
The next step to staying healthy while at home during the global pandemic is to make certain that you wash your hands frequently.
While antibacterial soaps are optimal, they are not necessary – any soap will do.
Simply put the soap in your hand under hot water and scrub all surfaces.
According to health professionals, you should wash the bottom of the hands, tops of hands, thumbs, and in-between the fingers for a total of 20 seconds. A simple tip is to sing “Happy Birthday” to yourself a total of two times.
Once you are finished washing your hands, dry them with a clean paper towel and use that paper towel to turn off the sink so that you do not contaminate yourself.
If soap and water are not available, use hand sanitizer. Be sure your hands are wet and allowed to air dry. It is best to use a sanitizer that includes a moisturizer.Simple Health Tip #6
Tend To Your Mental Health
We are facing a wide array of changes in our daily routines. Our “new normal” may include working from home, having to educate children at home, not seeing our loved ones, and even unemployment. Between these immense changes and the fear of contracting the coronavirus, our mental health may suffer. To provide a boost to your mental health, you may take the following steps:
- Be certain that you stay informed on what may be occurring and to heed the advice of local and the national authorities. You may receive trusted information from local news stations, the CDC, and the World Health Organization. You should only check in on updates once or twice a day.
- Create a “new normal” routine that accommodates all that you need to handle with your new responsibilities. Include wake up times, bed times, personal hygiene, regular meal times, exercise, work, homeschooling (if necessary), and time for you to relax and enjoy yourself each day.
- Despite social distancing guidelines that the CDC has put into place, it is important to continue having some sort of interaction with others. It could be as simple as a phone call, email, or a text – but do not isolate yourself to the point where you are not in contact with loved ones, neighbors, and others that are important in your life.
- Next, you should limit the amount of screen time that you indulge in – be it television, social media, browsing the internet, gaming, or other activities. You should take regular breaks from the various “screens” in your life and engage in physical activities.
- Finally, avoid indulging in discrimination against others. The fear of this coronavirus and its spread has resulted in numerous hate crimes against people. Do not discriminate against any person because of their nationality, race, health, where they work, where they live, or what they do. It will not only hurt those people; it will hurt you. COVID-19 does not discriminate and no one should discriminate because of the illness.
We here at Back to Motion Physical Therapy know and understand the challenges that you are facing in your life. Despite gym and studio closures, we are still in operation with the recommended precautions, as outlined by the CDC.
Additionally, we are thoroughly cleaning and disinfecting our facility on a constant basis. We only treat one patient at a time so that we are able to stay below the 10-person threshold as outlined by our national officials. If you want to provide a boost to your health, we can help! Give us a call today to learn how: 303-832-5577