8 Ways to Stay Healthy During Lockdown

Thanks to the ongoing pandemic, it’s more important than ever to look after your health, both physical and mental. However, with so many places still under lockdown, it can be difficult to look to methods we used before the pandemic. Many of us have had to get a little creative when it comes to basic necessities like staying healthy. There are plenty of ways you can keep yourself in good health as the people continue observing social distancing measures.

Here are a few health care tips you can try yourself to help stay fit as we move forward.

1. Remember to eat right

In addition to getting enough exercise, it also helps to eat healthy foods to keep your body fit. The right foods boost recovery times and also prevent a wide range of health complications, including diabetes, obesity, and cardiovascular disease. Eating healthy also helps you resist anxiety and depression, allowing you to maintain your mental health.

Keep your diet close to what you used to eat before lockdown. For many people, it’s tempting to reach for junk food now that we’re in quarantine. Complex carbohydrates (found in fruits, vegetables, and whole grains) are a good foundation for making your diet more nutritious. While you’re at it, add at least 5 portions of fruit and vegetables to your diet to ensure you’re eating a wide range of vitamins and minerals.

2. Stay hydrated

One aspect of healthy living that often gets overlooked is drinking enough water. On average, you should drink at least 2.5 to 3.5 litres of water every day to ensure you’re getting enough water for your body to function properly. Adequate water intake becomes all the more important when you’re exercising. Exercise makes you sweat, and it’s vital to replace the fluids you’re losing.

Drinking adequate amounts of water also helps you concentrate, allowing you to stay focused when carrying out your daily tasks. In addition to water, there are other healthy options that can keep you hydrated. Try some healthy tea blends as an alternative.

3. Keep in touch

Quarantine has made it difficult to meet freely with family and friends, but thanks to technology, you can still stay in touch with your loved ones. Try making a habit of checking up on different people throughout the week. Think of it as something to look forward to as time goes on, and something that keeps you social.

There are also a variety of apps that let you connect more closely than video calls and instant messaging. Try playing games remotely; tabletop games are a good choice, but you can also go for simpler games like trivia. Maintaining your connections to your social circle is a great way to look after your mental health. The same advice goes for those outside that circle. Try reaching out to more vulnerable people in your neighbourhood (e.g. the elderly) to let them know there are others who care about them too.

4. Take a break from social media

While staying connected to your loved ones is important, you also need time to yourself. The lockdown is a golden opportunity to take a break from social media and get away from the hubbub of the world for a while. Taking the time to “unplug” and introspect can allow you to recharge your batteries.

While you’re at it, you can also do the same thing with the news. It’s understandable that people want to stay informed about the latest updates, but it’s also good for your health to know when to step back from the constant flow of information. One thing you can do is set specific times to check the news (maybe at night after the day’s over) to maintain a healthy balance with the rest of your life.

5. Get plenty of exercise

For many, a little exercise is an integral part of the daily routine (particularly if you do it early in the morning). Thanks to the pandemic, it’s become a little harder to do many of those routine exercises (e.g. jogging outside or lifting weights at the gym) because of social distancing measures and the risk of infection.

Look into simple energizing exercises you can do at home (e.g. yoga and callisthenics). Investing 30 minutes of exercise every day is a great way to keep yourself fit and active even when in self-isolation. Sneaking a little exercise into your daily routine also helps your mental health by reducing stress and making it easier to sleep.

6. Get enough sleep

A good night’s sleep is one of the most effective ways to stay healthy, physically and mentally. Sleep helps your body rest and recover at the end of the day, allowing you to refresh yourself for the next day. One thing that makes it easier to sleep is establishing a set sleep routine. Going to sleep at a specific time conditions your mind and body while regulating your circadian rhythm. This way, you get the right quantity and quality of sleep.

Make sure you get 7 or 8 eight hours of sleep, which is the optimal amount you need to stay healthy. Avoid screens (like on your phone or TV) a few hours before bed. The blue light that screens emit disrupts sleep; unplugging before bed is an effective way to get ready for bedtime.

7. Try meditation

Stressful events (like the current pandemic) often have adverse effects on our physical and mental health. Meditation is an excellent way to keep stress at a minimum.

Check out some meditation apps to walk you through the right techniques to calm you. Being cooped up for long periods can make you feel anxious; having some outlet can go a long way toward making quarantine more bearable. For extra effectiveness, try meditating somewhere you can get some sun, like a garden or balcony. Think of it as a way to soak up some much-needed vitamin D as you relax. Meditation can also enhance your sleep quality if you do it before bedtime.

8. Keep your environment clean

Besides regular exercise and good nutrition, keeping your home clean and germ-free is another powerful way you can minimize your risk of disease and keep yourself healthy. Make sure you wash your hands regularly with soap and water for at least 20 seconds each time. Washing your hands not only kills germs on your hands, it also prevents you from spreading them to things you touch.

Remember to cover your mouth when you cough or sneeze. Get in the habit of bringing a handkerchief with you or wear a mask when you’re outside. While you’re at it, regularly disinfect any surfaces that see regular contact (e.g. doorknobs, keyboards, phones, and table surfaces) to ensure you don’t leave or pick up any germs with your hands. Do the same with the objects you bring in from the outside. This includes packages and groceries. Keep those items in a specific area when entering the house to minimize exposure.

Your health is more important now than ever. It allows your body to be better equipped against diseases so you can stay safe during the pandemic.

If you need an extra hand, Physiotherapy and Rehabilitation Centres of Ontario is here to help keep you in tip-top shape. We offer personalized treatments and therapies so you can bounce back from an injury or an ailment and maintain your overall wellbeing. Call us now at (905) 579-9938 to help you get — and stay — healthy.