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Maintaining your overall health during a global health crisis
Staying fit and healthy in a health crisis brings it's challenges but here's some ideas and tips on maintaining good health and nutrition
It is now albeit common knowledge about the benefit and importance of keeping fit for general health and well-being whereby irrespective of age or gender, anyone can engage in a form of exercise either physically or mentally. However, what do you do when there is a global health crisis such as the deadly COVID-19 that has rocked the entire world and with it came stringent social distancing measures to limit the spread. This has made staying fit and healthy very difficult because activities such as going to the gym, run, grocery shopping, connecting with friends and even something simple as hugging a loved one is now very prohibitive.
Understanding the importance and significance of self-isolation during this global health crisis does not take away the awareness that the home environment creates a very tempting avenue to be lackadaisical with our health or sedentary such as inactive, deskbound, or sitting. Therefore, it is important to emphasize that our body and mind still needs to function at optimal level to avoid excess weight gain, mental stress, weak immune system, and acute infections.
In this article, we'll address the model amount of physical activity that is recommended to maintaining good health, tips on how to achieve that while in self isolation as well as nutritional suggestions for health living.
How much physical activity is recommended for an adult?
According to the World Health Organization, the recommended physical activity for an adult over 18 years is averaging 75 minutes of vigorous-intensity physical activity per week or ideally 150 minutes of moderate-intensity per week. If possible, skeletal muscle strengthening activities should be done not less than two days a week.
Achieving the above could prove very daunting during a global health crisis, so here are some recommendations to effortlessly nailing this without adding more strain to an already complicated situation.
Mentally
- Connect with loved ones. Luckily, social media has provided cost-effective and often free means and avenues to communicate with people irrespective of time and location. Even though you cannot see them in person for the meantime, get in touch and stay in touch as it takes a team effort for maintaining overall mental health
- Have an optimistic mindset. I understand that this is a situation of “easier said than done” considering the circumstances. However, this having a positive mindset is very effective in stress management which has numerous health benefits for the body and mind.
- Have a daily or weekly to do list for motivation. This does not have to be complicated, something easy and simple such as baking, painting, writing etc
Physically
- Set a daily or weekly exercise goal where you should aim to achieve at least a couple of bodyweight sessions. Press-ups, sit-ups, or planks according to research are very important aerobic exercise for good health and well-being.
- If you have stairs at home, then you are indeed lucky because not only is it a time effective way to maintain fitness, but you will start to notice the difference in your fitness level in as little as 6 weeks.
- Encourage those physically challenging chores at home such as vacuuming, gardening, washing the car, clearing out the garage lawn mowing and so on. These are sure ways to burning those excess calories in the body and help with muscle building
Tips to maintaining proper nutrition during global health crisis
In conjunction with keeping up with both the mental and physical aspect of our health, proper nutrition is what seals the deal as it is very vital to maintaining overall health and well-being. It helps to develop strong immune systems, reduces the risks of infectious diseases and chronic illnesses amongst numerous benefits.
Having a proper nutrition to ensure a well-balanced diet for your health does not have to be complicated or expensive.
Below are easy guidelines to imbibe:
- Eat a variety of fresh and unprocessed foods daily
- Drink enough water
- Avoid / limit the intake of sugar, fat, and salt
- Avoid eating out
Although this might be looking like the global health crisis is lasting forever, take a moment and just take it one day at a time. The global health crisis would eventually be resolved but your health would be with you forever, hence the need to strive to continuously maintain good health always. By including proper nutrition in your diet as well as physical and mental activity, you are on the pathway to augmenting your overall health and well-being.