Many governments are implementing very strict containment measures against COVID-19, which have literally disrupted our lives and have often forced us to stay indoors up to 24 hours a day.
For those who are not used to it or have very small apartments, the situation is certainly not easy. But it can turn into an incredible opportunity to spend time with your partners and children. In short, let’s take advantage of it, to get to know each other better and spend some time together, read a good book and watch some TV together. But also, play and have fun.
Here are some tips to feel good physically, despite a (temporary, hopefully) sedentary life and many hours spent working in front of the computer — with a nice infographic at the end of the article — for you to download.
1. At least 30 minutes of physical activity per day
In a situation like this, keeping physically fit becomes even more important. Since we can’t go out of the house for a jog or a bike ride, let’s take advantage of it to do some gymnastics at home, with free-body exercises, such as abs and pecs (you can find a lot of tutorials on the internet).
If you haven’t tried it yet, it could be the right opportunity to practice some yoga — an excellent physical activity for both mind and body. We suggest downloading some apps on your smartphone.
For the elderly, household chores such as cleaning are still good exercise, as well as gardening.
And don’t forget the kids: take advantage of this and play physical activity-based games with your children. They need it to “let off steam” and perform motor activity, and you need to move a few more of your muscles.
And don’t forget your dog, either. He or she will probably be the happiest to have you at home all day. So play with him or her too.
2. Get some sun, so as to not weaken the immune system and strengthen your mood
Go out on the balcony or terrace often. Or, if you have a garden, take advantage of it even in the case of a cloudy day. Just looking out the window can help and not further weaken your immune system; especially if you’re an elderly person. A little sun is good for your bones, your skin, your metabolism and also (and above all) your mood.
Read a book in the open air on your terrace, look after your plants and play with your kids. And why not, if you have a good internet connection, turn your smart working into outdoor working.
In short, as far as possible, get in touch with nature … even just via the window.
3. Stretch at least twice a day
Especially if you’re working from home, take some time to move. Take frequent breaks throughout the day, and use them to stretch at least a couple of times. You can also put reminders on your smartphones to make it a regular appointment.
Stretching your muscles helps prevent back, leg and neck pain. If you don’t know how to do it, you can find lots of tutorials on YouTube that also explain how not to overdo it.
Please take care of your breathing during all exercises. In short, even a simple stretching exercise helps us to combat the sedentariness of those of us who spend many hours in front of a computer.
4. Don’t use the elevator and take the stairs
Those (few times) you have to leave the house, for example to go shopping, as well as remembering to wash your hands (for at least 20 seconds), remember to avoid taking the elevator.
First of all, it’s best to avoid an extremely closed and small space (for example, if you sneeze, the virus can be easily transmitted). It’s also said that each step extends our lives by five seconds. Yet another reason to take the stairs.
In addition, at a time like this when everyone is called on to do their part in saving humanity, avoiding unnecessary electricity consumption by taking a few steps also helps to save our planet.
5. Lots of fruits and vegetables help the immune system
Staying all together at home is definitely the chance you’ve been waiting for to eat healthy. And to indulge in recipes that you’ve never had time to explore.
When you’re shopping, opt for fresh produce, fish, eggs and whole grains. Food supplies to supermarkets are guaranteed, so plan your shopping well. As a family gathering, have fun planning what to eat and who will be doing the cooking. It will help you to compile a shopping list with healthy food. Remember: at least two servings of fruits and vegetables per day.
And since you don’t have to work late with hours spent in traffic, take advantage of it so you don’t have to eat late in the evening. This will aid with your digestion, and you’ll see that your sleep will also benefit.
6. Lots of herbal tea and not much coffee
Eating healthy, even drinking enough fluids can improve our home lives. So hydrate frequently with hot drinks such as herbal teas. There are many types on the market; relaxing, purifying, balancing and many more — and with different flavors.
It’s equally important not to overdo it with coffee. A couple per day, but not a dozen. Maybe this coronavirus-induced break is also an opportunity to take a caffeine-cleansing break.
7. Take vitamins and supplements
Vitamins and supplements perform many important functions in the body, especially if we have hectic and chaotic lives. They can also help our diets, avoiding the onset of problems related to the lack of minerals and vitamins, supplementing the needs of our body. On the market, they’re mainly found in the form of capsules, drinks and powders.
Vitamins C and D, as well as Zinc and Magnesium are highly recommended. Remember, however, that even natural vitamins, if taken in excess, can become toxic. Therefore, a medical consultation is always recommended, especially for the elderly.
8. Minimal alcohol and no smoking
It’s commonly known that smoking is bad for you. Even more so in the face of a virus that not only looks no one in the face, but seems to hit smokers more aggressively and fatally. Quitting smoking is difficult, requires considerable willpower, and especially after many years of smoking. Given the timing, this could be a good time for an important attempt. It could save your life and improve the lives of those around you who are affected by the very unpleasant second-hand smoke. And if you really can’t quit, at least drastically reduce the number of cigarettes you smoke.
A good glass of wine doesn’t hurt and often paired with a specific dish becomes even better and more enjoyable; but don’t go crazy with your consumption of alcohol, which can weaken the liver and intestines, leading the body to difficulties in absorbing nutrients essential for health. In short, drink in moderation.
This post is also available in: Italiano