10 TIPS FOR MAINTAINING A HEALTHY
LIFESTYLE AND BODY WEIGHT
At this extreme moment, we began working from home, away from campus, and keeping social distance for as many people as possible. As we stay home and are stuck with the foods that have been in our fridge or pantry for a while, we are temporarily living a sedentary lifestyle with increased odds of physical inactivity, excessive eating and sitting, stress, anxiety, and depression.
- Measure and Watch Your Weight
Keeping track of your body weight on a daily or weekly basis will help you see what you’re losing and/or what
you’re gaining.
- Limit Unhealthy Foods and Eat Healthy Meals
Do not forget to eat breakfast and choose a nutritious meal with more protein and fiber and less fat, sugar, and
calories. For more information on weight-control foods and dietary recommendations, please check the following
website: www.hsph.harvard.edu/obesity-prevention-source/obesity-causes/diet-and-weight/. - Take Multivitamin Supplements
To make sure you have sufficient levels of nutrients, taking a daily multivitamin supplement is a good idea,
especially when you do not have a variety of vegetables and fruits at home. Many micronutrients are vital to your
immune system, including vitamins A, B6, B12, C, D, and E, as well as zinc, iron, copper, selenium, and magnesium.
However, there’s currently NO available evidence that adding any supplements or “miracle mineral supplements”
to your diet will help protect you from the virus or increase recovery. In some cases, high doses of vitamins can be
bad for your health. - Drink Water and Stay Hydrated, and Limit Sugared Beverages
Drink water regularly to stay healthy, but there is NO evidence that drinking water frequently (e.g. every 15
minutes) can help prevent any viral infection. For more information on drinking water and coronavirus, please
check the following EPA website: www.epa.gov/coronavirus/coronavirus-and-drinking-water-and-wastewater - Exercise Regularly and Be Physically Active
At this time, at-home workouts may be a good idea. But you can also walk your dog or run outside. Be sure you
know what’s going on in your area and if there are any restrictions or mandatory self-quarantines. For more
information on how to stay physically active while at home, please check the ACSM website: www.acsm.org/
read-research/newsroom/news-releases/news-detail/2020/03/16/staying-physically-active-during-covid-19-
pandemic. - Reduce Sitting and Screen Time
Exercise can’t immunize you from your sedentary time. Even people who exercise regularly could be at increased
risk for diabetes and heart disease and stroke if they spend lots of time sitting behind computers. Practically
speaking, you could consider taking breaks from sedentary time, such as walking around the office/room a couple
of times in a day. - Get Enough Good Sleep
There is a very strong connection between sleep quality and quantity and your immune system. You can keep your
immune system functioning properly by getting seven to eight hours of sleep each night. For more information,
please check the CDC website: www.cdc.gov/sleep/index.html. - Go Easy on Alcohol and Stay Sober
Drinking alcohol does not protect you from the coronavirus infection. Don’t forget that those alcohol calories can
add up quickly. Alcohol should always be consumed in moderation. Please see the recommendations by the AHA:
www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/alcohol-and-heart-health. - Find Ways to Manage Your Emotions
It is common for people to have feelings of fear, anxiety, sadness, and uncertainty during a pandemic. To minimize
stress-related weight gain, you use this information about stress and coping provided by the CDC: www.cdc.gov/
coronavirus/2019-ncov/prepare/managing-stress-anxiety.html. - Use an App to Keep Track of Your Movement, Sleep, and Heart Rate
A reminder : People with serious chronic medical conditions, including extreme obesity, diabetes, and heart disease
are at a higher risk of experiencing complications and getting very sick from the COVID-19 infection. They should talk
to their medical providers and listen to their advice.
7 Effective Fitness Tips for Homework Out
What Does Being Fit Mean?
Being fit is often considered the elixir of life, hence so many fitness tips for beginners exist. Someone who is healthy, physically and mentally, finds success in life, time and again. They also do not give up in the face of adversity.
Fitness Tips For A Healthy Life
- A Balanced Diet Is the Way to A healthier life
- Hydration Is the Key to A Perfect Fitness Workout
- Hit The Bed On Time
- Personalize Your Workout
- Cut Out The Screen Time That Does Not Serve You
- Learn To Regulate Your Emotions In A Healthy Manner
- Setting Achievable Health And Fitness Goals
1) A Balanced Diet Is The Way To A Healthier Life
It might not be possible to have an exact diet like this every day, yet something that matches this is highly desirable and can help you stay healthy for a long. Remember, your fitness journey starts in your kitchen.
2) Hydration Is The Key To A Perfect Fitness Workout
A ton of fitness tips come and go but the biggest fitness tip you can get is this. Our bodies are made of 60-70% water, so maintaining optimum levels of water in the body not only seems like the right choice but is also essential. Avoid drinks that dehydrate your body like alcohol and instead switch it up with a glass of water.
3) Setting Achievable Health And Fitness Goals
Setting realistic health and fitness goals is a crucial first step in starting a fitness journey. Use your strengths to your advantage and work on your weaknesses in a consistent manner.
4) Cut Out The Screen Time That Does Not Serve You
We as adults have multiple things to do. Working on computers, laptops, mobiles, and tablets on our jobs. Even during our off-hours, we are constantly using our phones and scrolling through irrelevant material. It impacts our bodily movements, constricting us to one space for too long.
5) Hit The Bed On Time
Have you heard of the golden rule of ‘8 hours of sleep’? Well, that is true…mostly. Since everyone’s body functions differently, we all require different amounts of sleep to feel good and refreshed. So, you will need to figure out the number of hours you need.
6) Personalise Your Workout
You can also break your workout into different segments that can be completed throughout the day. For example, you may choose to workout for 20 minutes each prior to breakfast, lunch, and dinner.
7) Learn To Regulate Your Emotions In A Healthy Manner
Anger is the biggest detriment to our health and fitness journey. When we feel emotions that we are not able to regulate and process properly, it creates cognitive dissonance and negatively impacts our physical and mental health.