Staying Fit and Healthy During Quarantine

 

While many of us are stuck at home staying safe, we are also wondering how to manage a fitness routine while not having access to the gym.  Staying fit and healthy during quarantine is no easy task and many of us find ourselves gaining what has termed the quarantine fifteen.  With children learning from home, workers transitioned out of the office and into a home office, and gyms and fitness facilities closed, the tensions are high at home.  It is hard to manage a fitness routine when you have little ones that need to be attended to, children melting down over zoom meetings, breakfast, lunch, and dinners that need to be prepared.  Life has changed drastically for parents across the country now having to manage both a job and full-time childcare.  Many families live far from any extended family that could help them during such a challenging time and must manage alone.  So, how do we manage to do it?  How do we take care of ourselves with so many demands placed upon us?  

When you make the decision to take care of yourself, you are taking the first step to change.  And it is not always easy when there are many demands and responsibilities heaped upon parents today.  We are now our child's teachers, nutrition specialists, spiritual leaders, housekeepers, cooks, activities coordinators, etc.  This list could go on and on.  So, when you make the decision to take care of yourself, you are giving yourself permission to take some time aside just for you.  Although I have gained a few pounds, I managed to remain steady at my weight without it ballooning out of control by fitting a walk-in during the day.  The best tip I have is to either find a walking buddy or a path that you enjoy walking.  You need to have a reason to get out the door each day and my reason is to take in the sights and sounds of my neighborhood.  I love the fact that we have beautiful mountains surrounding our home, some really nice hiking trails, and a fair amount of good weather.  But whether you have to bundle up or you can just walk out the door in a t-shirt, getting your foot out the door should be your priority.  I make the commitment to walking out the door, whether I need to take the toddler in the stroller or the dog for a walk.  

Another great way to stay fit is to set up an at-home gym.  Do you have some extra space in your garage?  Do you have a small corner of your home where you can place some weights, an exercise mat, and a small exercise machine?  When you dedicate a space in your home for exercise, you create a mindset that focuses on wellness and getting and staying fit.  You will look at that space and think to yourself, I better start lifting those weights and getting on that machine.  It's a psychological hack.  If you spent all that time putting your exercise corner together, you need to put it to good use.  It will also give you a small twinge of guilt when you look at your exercise corner, which will nudge you in the right direction...towards getting your butt off the couch.

What we put in our mouths either brings us closer to wellness and health or tips us towards inflammation and disease.  What are you eating for breakfast in the morning?  Did you ever try and think about what is going to fuel you for the day or do you mindlessly shove some food down your mouth when you get up in the morning?  I always love to start my day with a cup of coffee and then I think about how and when I am going to start eating breakfast?  I have a few breakfast favorites that I feel start my day off right...avocado toast with an egg or toast topped with my special homemade bruschetta (tomatoes, basil, and garlic).  Many days, I intermittently fast until 10 or 11 AM before I eat anything.  Intermittent fasting has many benefits for your body and gives your body a chance to rest before taking in food.  It allows your digestive system to process fully what it has eaten the day before.  Fasting for a long period at night is very healing.  I am a proponent of not eating anything after 7 PM and starting your day with a cup of coffee.  Around 10 or 11 am, I have something to eat.  Sometimes I need to eat earlier and a bowl of healthy granola always hits the spot.  I love to end my day with a healing cup of tea with honey or maple syrup.  I usually use an antioxidant green tea or peppermint tea if it is later in the day.  If you are having your cup of tea closer to bedtime, try a SleepyTime tea.  

Stress reduction.  Sometimes this one is challenging.  We all have stresses in our lives and sometimes that stress will get the best of us.  But we all need to remember, the less stress you have, the more your body will be able to fend off disease and inflammation.  I always try to not be angry with anyone or any situation prior to going to bed...although this doesn't work when I get yelled at for not answering my phone in 5 minutes.  So, although we try and not stress, don't we always find that there is some stressor right around the corner...especially for those of us with preteens and teenagers?  It can be hard to relax when your mind is filled with what is going on in your house.  Although there are certainly ways to reduce stress...how about trying to not let things bother you.  What I am going to try and institute is a no TV policy two hours before bedtime or a cage for technological devices.  I feel as though technology has been the bane of my existence lately and I feel as though I have been trying to fend off the addiction to computers.  This was not how parenting or raising children was supposed to be...at least not what my mom had growing up. This brings me to my next point, raising your kids near extended family has so many benefits.  

I am a big believer in a strong group of women, especially women in your family.  I am lucky to have a sister, aunties, and female cousins that I call my support network in addition to a tight group of friends.  Women that share the same values you do are an invaluable asset when raising children since all children need a safe and supportive environment to be raised.  After having given birth to three kids and in the thick of it, it helps to stay fit and healthy when you have your support network around you.  But these days, many women have made the choice to leave their families.  But my advice is to stick close to your support network since you never know when you will need some help.

Be your own advocate.  Never stop advocating for your health and wellness.  You need to be your own best friend when trying to conquer challenges in life.  This quarantine has presented so many challenges for us all to conquer.  We have been forceable separated from family and friends.  We have been told how early we need to stay in our homes.  We have been challenged by an unseen adversary.  I say, be strong, be brave and be your own best friend and advocate.  The world needs you more than ever...and when this is all over, don't take your family for granted.  Don't think they will always be there.  Don't waste a moment doing anything you do not enjoy, but rather, live life to the fullest, staying fit and healthy the whole way through!