Our shared physical and mental health suffered greatly in the last few years both before and during the COVID-19 epidemic. During the period of business closures, social separation, and lack of drive, exercise routines and other good habits grew more difficult to maintain. Whether they know it or not, many "pre-COVID" lifestyles can cause many individuals to be in a condition of languishing.
Our Workforce Health team—which consists of nutritionists, exercise physiologists, and health coaches—created advice to help you remain physically active, mentally smart and emotionally engaged at each time of your life, whether to start anew or refresh an existing routine.
Get Up and Go.
More than just enhances your physical condition is done by physical exercise. It releases endorphins that increase your mood and help to lower stress. Exercise increases levels of norepinephrine, dopamine, and serotonin. According to Duane Milder, Workforce Health Coach, it makes you generally feel good about having control in an otherwise unmanageable circumstances. Many strength-training exercises can be completed without gym equipment, and there are lots of fitness apps and websites to help you create an at-home workout schedule. It's normal if you find that your circumstances have reduced your drive to exercise. Start with easy activities like walking around your neighborhood or stretching at home.
Smart Snacks
While ice cream and potato chips provide solace, too many sugary and fatty foods can lead to poor mental health and weight increase. Mixing junk food with nutritious snacks is advised by Tracey Brand, RD. "Make sure fruits and vegetables show up on your plate at every dinner," she advises. "These low-calorie, high-fiber foods have great germ-fighting power.” Try low-fat yogurt, whole-grain crackers topped with hummus or one of these other good snack choices.
Schedule "You" Time Inside Your Day
We sometimes forget to check in with ourselves; we can be so preoccupied with caring for others—protecting immediate relatives and neighbors, working with colleagues in a faraway location, checking in on at-risk loved ones. Those who look after older adults, small children, or both could start showing symptoms of caregiver burnout. Set aside at least ten minutes every day to concentrate on your own mental health to help avoid this. Journal about your emotions. Think through it. Escapism from a book is great. Spending time to assist yourself will equip you to assist others.
Improve Your Immunity with Food
A healthy immune system guards against seasonal infections and other diseases including cancer. Though nothing can replace cleaning your hands with soap and water, some foods have immune-boosting effects. Vitamin C found in citrus fruits (oranges, grapefruit, tangerines), strawberries and red bell peppers drives antibody production to guard against infection. Sweet potatoes, spinach, carrots, and items marked "vitamin A-fortified," including milk or cereal, contain vitamin A, which can ward against infection. A good immune system also depends critically on protein. Lean meats, poultry, eggs, and shellfish are among healthy sources of protein.
Deep Breath
When you're nervous or anxious, one long breath can really help. While you strengthen your lungs, deep breathing activities reduce blood pressure and calm the mind. Consider this: Get comfortable and let your shoulders drop. If it helps you unwind, close your eyes. Through your nose, inhale slowly, stretching your belly. Exhale gently for five counts. Two seconds pause; then, inhale once more. Repeat as necessary many times.
Maintain Good Posture During Employment
Maintaining good business posture may be even more difficult if you have trouble with it at home. Little changes to your workspace can help to avoid mental tiredness, musculoskeletal problems, and eye strain. Move your monitor such that the top of your screen is eye level. Sitting with your back supported, align your arms and thighs parallel to the floor. If necessary, further back support can come from a pillow or folded towel. Your elbows should be free, not locked; your wrists should be straight and relaxed while your fingers are on the middle row of the keyboard. At last, keep your workplace clean of clutter. A neat desk translates into a neat mind.
Get ready for tonight's sleep.
Along with keeping stress under control and establishing regularity, a consistent sleep schedule helps you remain both physically and psychologically healthy. "You'll fall asleep faster and get better quality sleep if you stick to a schedule," Milder added. Try to fall asleep and get up daily about the same time. At least one hour before bed, turn off all electronics; their blue light disturbs melatonin, the hormone meant for sleep. This also allows you a diversion from the flood of coronavirus-related news.
Read Also: What is the ability to become and stay physically fit?
Matti Karttunen
Our shared physical and mental health suffered greatly in the last few years both before and during the COVID-19 epidemic. During the period of business closures, social separation, and lack of drive, exercise routines and other good habits grew more difficult to maintain. Whether they know it or not, many "pre-COVID" lifestyles can cause many individuals to be in a condition of languishing.
Our Workforce Health team—which consists of nutritionists, exercise physiologists, and health coaches—created advice to help you remain physically active, mentally smart and emotionally engaged at each time of your life, whether to start anew or refresh an existing routine.
Get Up and Go.
More than just enhances your physical condition is done by physical exercise. It releases endorphins that increase your mood and help to lower stress. Exercise increases levels of norepinephrine, dopamine, and serotonin. According to Duane Milder, Workforce Health Coach, it makes you generally feel good about having control in an otherwise unmanageable circumstances. Many strength-training exercises can be completed without gym equipment, and there are lots of fitness apps and websites to help you create an at-home workout schedule. It's normal if you find that your circumstances have reduced your drive to exercise. Start with easy activities like walking around your neighborhood or stretching at home.
Smart Snacks
While ice cream and potato chips provide solace, too many sugary and fatty foods can lead to poor mental health and weight increase. Mixing junk food with nutritious snacks is advised by Tracey Brand, RD. "Make sure fruits and vegetables show up on your plate at every dinner," she advises. "These low-calorie, high-fiber foods have great germ-fighting power.” Try low-fat yogurt, whole-grain crackers topped with hummus or one of these other good snack choices.
Schedule "You" Time Inside Your Day
We sometimes forget to check in with ourselves; we can be so preoccupied with caring for others—protecting immediate relatives and neighbors, working with colleagues in a faraway location, checking in on at-risk loved ones. Those who look after older adults, small children, or both could start showing symptoms of caregiver burnout. Set aside at least ten minutes every day to concentrate on your own mental health to help avoid this. Journal about your emotions. Think through it. Escapism from a book is great. Spending time to assist yourself will equip you to assist others.
Improve Your Immunity with Food
A healthy immune system guards against seasonal infections and other diseases including cancer. Though nothing can replace cleaning your hands with soap and water, some foods have immune-boosting effects. Vitamin C found in citrus fruits (oranges, grapefruit, tangerines), strawberries and red bell peppers drives antibody production to guard against infection. Sweet potatoes, spinach, carrots, and items marked "vitamin A-fortified," including milk or cereal, contain vitamin A, which can ward against infection. A good immune system also depends critically on protein. Lean meats, poultry, eggs, and shellfish are among healthy sources of protein.
Deep Breath
When you're nervous or anxious, one long breath can really help. While you strengthen your lungs, deep breathing activities reduce blood pressure and calm the mind. Consider this: Get comfortable and let your shoulders drop. If it helps you unwind, close your eyes. Through your nose, inhale slowly, stretching your belly. Exhale gently for five counts. Two seconds pause; then, inhale once more. Repeat as necessary many times.
Maintain Good Posture During Employment
Maintaining good business posture may be even more difficult if you have trouble with it at home. Little changes to your workspace can help to avoid mental tiredness, musculoskeletal problems, and eye strain. Move your monitor such that the top of your screen is eye level. Sitting with your back supported, align your arms and thighs parallel to the floor. If necessary, further back support can come from a pillow or folded towel. Your elbows should be free, not locked; your wrists should be straight and relaxed while your fingers are on the middle row of the keyboard. At last, keep your workplace clean of clutter. A neat desk translates into a neat mind.
Get ready for tonight's sleep.
Along with keeping stress under control and establishing regularity, a consistent sleep schedule helps you remain both physically and psychologically healthy. "You'll fall asleep faster and get better quality sleep if you stick to a schedule," Milder added. Try to fall asleep and get up daily about the same time. At least one hour before bed, turn off all electronics; their blue light disturbs melatonin, the hormone meant for sleep. This also allows you a diversion from the flood of coronavirus-related news.
Read Also: What is the ability to become and stay physically fit?