So far, 2020 has been the year of uncertainty to say the least. The last few months have challenged everyone to adjust to a new way of living, as well as a new way of thinking. The key to surviving these unpredictable times comes through acceptance and adaptability. Instead of feeling like you are constantly treading water when it comes to life, find new ways to enjoy our new normal.
What does this mean for your overall health? How do you find the motivation, or even the tools to keep yourself healthy? So many people’s routines have been disrupted, whether it’s gym closures, employment disruptions, or going from an empty house most of the time, to all family members stuck together 24 hours a day. All of these things can play an impact on your mental health, and can be exhausting, causing your physical health to deteriorate.
Of course there are an abundance of resources available through social media, and the internet, but how do you know what to believe, or how to start? Here are some tips that might help reduce the stress, and avoid gaining the “quarantine 15”.
First, not everyone is a fan of working out at home. However, this is one of the easiest things you can do to stay active. Forget the idea that you need a home gym, specific routine, or equipment in order for you to get an effective workout. I personally have been working out at home for over 10 years. There are hundreds of free workouts and routines online for every level of fitness. No weights? No problem! I’ve used everything from jugs or containers filled with water, to luggage filled with items, and even my baby when weights were not available. Don’t forget that body weight is enough! Don’t limit yourself by convincing yourself that you don’t have the proper equipment to get an effective workout. I have included a full body workout below, that can get you started.
Warm up/Stretch 15 seconds rest between sets/30 seconds rest between exercises
Crunches 20 reps (5 sets) Squats 30 reps (3 sets) Fire Hydrants 20 reps each leg (4 sets) Jumping Jacks 35 reps (2 sets) Hip Raises 20 reps (3 sets) Burpees 10 reps (5 sets) Bent over rows 10 reps (4 sets) Push Ups 10 reps (3 sets) Sumo Squats 5 reps (4 sets) Shoulder Press 5 reps (2 sets)
Repeat 3 times a week
Second, stay focused on your nutrition. Please do not interpret that to say go on a diet. Instead, make conscious efforts to make healthy choices as much as possible. Little indulgences here and there will not undo any progress that has been made. Create a grocery list prior to shopping, and have healthy meals in mind when creating your menu for the week. Remember, you do not have to sacrifice taste for healthy eating.
Third, take care of your mental health. Just like anything else, the stress of everything going on can cause mental exhaustion. Avoid the vicious cycle of wake, exist, sleep, repeat. Take this time to start something new, reach out to people you haven’t talked to in a while, and enjoy time with your family.
Please remember that I am always an available resource if you are unsure of how to start. You can reach out to me anytime with any questions, or even to seek advice on your current plan. I am also available to provide amazing motivation when you hit that slump.
Remember, we are all in this together, and together we are stronger.
Facebook:@jennifer.argoitia Instagram:@ladyminx11
Article by: Jennifer McClish, Information Privacy Manager University of Utah Health