The World Health Organization (WHO )has published a series of recommendations for everyone who wants to stay fit and healthy at these difficult times of mandatory quarantine.
As isolation can negatively impact not only our physical but also our mental health, we may all feel bored, frustrated, alone, worried and anxious. People react differently and the changes we suffer will depend on our own personality. But whatever the case is, it’s very important during these days to take care of ourselves. Most of the health advice can be reduced to simple conduct, such as following a balanced diet and exercising regularly. But some doubts arise about how to do it. The question is: how can we stay healthy and exercise when we are locked up at home? First, it is essential to follow a balanced diet: this means prioritizing the daily consumption of fruit and vegetables, leaving aside as far as possible food that contain added sugars and fats. Instead, the consumption of legumes, eggs, rice, pasta and whole wheat bread is recommended. Make a weekly plan menu to keep yourself organized. And of course, drink lots of water: it is the drink of excellence, hydration is essential to keep the body’s vital functions active. Other beverages such as hot or cold teas can be added too.
Meanwhile, physical health has a great impact on how we feel emotionally and mentally. At times like these, it can be easy to fall into unhealthy behavior patterns that, in turn, can make us feel worse. Sedentary behaviours and low levels of physical activity can have negative effects and cause additional stress. That is why it is recommended to dedicate several moments of the day to moving, walking, stretching and doing housework.
If you are lucky enough to own an exercise bike or treadmill, then you will already be accustomed to this in-house way of keeping fit. But if these are not possible then try walking rapidly around the house or up and down the stairs. And stand or walk around when you’re on the phone, rather than sitting down. Dancing is also a great way to keep active, especially with children, so putting on some music for 10 to 15 minutes, two or three times each day can really contribute to the daily exercise quota. Alternatively, you could do those fitness, yoga, tai chi or pilates DVDs lessons, or use the many apps and YouTube videos promoting physical activity. Resistance exercises can also help strengthen your muscles and improve your mobility. Some of these exercises can be performed using weights or resistance bands, but if you don’t have access to them, that shouldn’t stop you. Squats or sit-to-stands from a sturdy chair, push-ups against a wall or the kitchen counter, and lunges or single-leg step-ups on stairs are all great for those new to these kinds of exercises.