How are you doing? People cope with difficult situations in different ways. So, how are YOU feeling? I hope this finds you in a situation where someone has checked in on you recently or that you are able to follow up on the welfare of others. Today. Today. TODAY…is a good day to evaluate your health status, get back on track (if needed), and then plan to help at least one other person. Just in the past week, I’ve heard people say, “I’ll start working out again next week” or “I’m stressed out over all the news.” I imagine this could be a common theme while we wait for gyms to open back up and returning to our usual schedules. Since we do not know exactly when this will occur, it is time to take charge today and begin our new routines. Here is a simple guide shared by examine.com to help get you and loved ones back to functioning at an optimal, healthy level and feeling great again.
“You don’t achieve good immune health by taking buckets of supplements clumsily targeting inflammation or other signaling processes, but through a balanced diet, proper hydration, restful sleep, regular exercise, and stress-control. Your immune system must be strong enough to fight off invading microbes but should not react so strongly that it ends up damaging healthy cells.” states examine.com. This can be a daunting task so begin with the foundation by starting to get ample sleep tonight.
As you start to feel more rested you may naturally begin to feel more motivated to work out again. Find a 15-20 minute bodyweight-only exercise and ease back into your routine the first week. Do not forget to warm up and stretch.
Build-your-own a Bodyweight Workout
Pick 1 move from each column (lower body, upper body, etc)
Do each exercise for 1 minute, as many reps as possible
Rest 20 seconds
Repeat the cycle 3 times
Finish with a 3-5 minute cool down and stretch
Repeat the next day and mix-and-match the workouts. Progressively increase your sets or reps.
Body Weight Squat
Forward Lunges (Alt. legs)
Sumo Squat (widen stance)
Reverse Lunges (Alt. legs)
Side to Side Shuffle
Squat jump or Squat Calf Raise
Plank Shoulder Tap
Curtsy Lunges (Alt. legs)
Lateral Lunges (Alt. legs)
Toe Tap Crunches
If you have access to Battle Ropes, try out this fun workout.
Training Intensity vs Risk of Infection
The chart below shows how to minimize your risk of infection based on your activity levels.
#2 DEALING WITH INFORMATION OVERLOAD
The amount of new research being published is immense and nearly impossible to sift through on ones own. There are trustworthy sources available that you can turn to first. Here is a short-list provided by examine.com.
“You might wake up each morning with a mild sense of panic. What happened to the world in the past few hours? What new COVID-19 evidence has come out?! Have we found a cure yet?!? Has a date been announced for the end of the lockdown?!?!”
“Do not read about the coronavirus 24/7! That’s not a good strategy for physical or mental health.”
“Put yourself on a Coronavirus Information Diet (CID™). Select the resources and websites you want to check regularly and decide in advance how many times you can read them in a day and how long you can spend reading them each time. Then stop. Even if you’re in the middle of an article, stop.”
Online classes are in no short supply. Some can be completed in a day, whereas others can take you a few weeks. Whatever your interests, you’ll be sure to find something to keep your mind busy at the sites below.