How to Stay Fit and Healthy
Humanity is currently experiencing an unprecedented crisis due to the spread of the coronavirus, and India is no exception. Staying strong and safe has become a constant priority and concern for everyone. In the last 2 years, most people have been forced to stay in their homes due to the COVID 19 disaster, which creates a very unusual situation and upsets many people’s daily routines and habits.
Beyond the risk of infection, this crisis, to a particular extent, threatens the way we manage our health. What if this was the ideal opportunity for most of us to examine our lifestyle and improve it? How can we use our days at work or at home to make our health a preference to prevent it from degenerating?
Here are some tips which can help you take good care of your fitness and increase your immune system during the COVID-19 crisis.
- Follow the advice of India’s Food Guide
- Don’t snack out of boredom. Keep fresh snacks at hand to alleviate cravings (raw vegetables, fresh fruit, nuts, yogurt or low-fat cheese, etc.)
- Watch your serving sizes. When you have a lot of time on your hands, it’s easy to overeat and risk increasing weight
- Chew your food well and rediscover the joy of eating slowly. This helps you to eat less and to sustain a healthy weight
- Eat collectively as a family whenever possible
- If you work long hours, keep aside some time to eat well
- Explore healthy new recipes
Stay Physically Active
- Suppose you have to work a lot through the crisis and set aside some time to walk or practice a sport. This will undoubtedly help to maintain your physical and mental health
- If you are at home, add regular physical activity to your schedule
- Reconnect with a game you haven’t done in a while (walking, jogging, cycling, etc.)
- Take advantage of the return of mild climate to enjoy outdoor activities. In addition to keeping you alive, this will help oxygenate your body
- Consider buying equipment to exercise indoors (treadmill, stationary bicycle, etc)
Set a Sleep Routine
- Whether at home or work during the crisis, give yourself quality rest
- If you work from home or are off work and seem like it, you can take naps. Ensure they don’t exceed 90 minutes and take them before 3:00 p.m., so they don’t conflict with your nighttime sleep
- Try to go to bed and get up at around the same time every day
Review Your Night Routine
- Reduce electric device use, caffeine, alcohol and professional activities, or any other stimulating activities at least two hours before you go to bed
- Choose relaxing activities like reading, meditating, listening to light music, bathing, doing a puzzle, etc
- If you are restricted to your home, take this opportunity to quit
- Use an anti-smoking aid to improve your chances of success
- Find activities that can help you control your tobacco cravings better: go for a walk, knit, read, do some Sudoku, drink a glass of cool lemonade, etc
- Speak to your druggist, who can help you during this process. Among other things, a pharmacist can guide nicotine replacement therapy (e.g., gum, lozenges, patch, inhaler, or spray)
Take Care of Your Mental Health Regularly
- Don’t live in the past, and don’t project yourself in the future. Avoid brooding and forecasting
- Provide daily acts of charity (taking care of others). A kind thought or consideration, a small gift, a pleasant surprise, a meal kindly prepared, etc. It has been reliably proven that taking care of others improves mental health
- Take an interest in coronavirus-related news, but limit showing time to the subject. Stick to good sources of information and take an interest in other more positive topics
Limit the Use of Electric Devices
- Focus on creativity and knowledge. Do you like to draw, paint, do crafts, play music, or write? Would you like to learn new literature or play a musical instrument?
- Take advantage of this downtime to feed your brain positively
- Clean and sanitize frequently touched surfaces, such as furniture, doorknobs, light switches, grips, desks, computers, phones, consoles, sinks, toilets, and countertops
- Wash your hands often with a cleanser and water for 20-30 seconds. If soap is not possible, use a hand sanitizer with at least 60% alcohol
- If possible, try to get proper sleep, plenty of water, and eat regular meals
- When the climate allows, get outside for walks
Speak to your pharmacologist for additional advice about maintaining health during the COVID-19 crisis.