How to stay active during isolation: essential tips
Staying at home potentiates sedentarism, which is not only harmful for the body, but also for the mind. It is essential to fight against this condition, which implies practicing physical activity, while adopting a healthy diet.
If there is no balance between these two aspects, weight gain is almost inevitable, which can lead to health problems and also interfere with psychological well-being.
Follow our advice and find out how to stay healthy in isolationWith a balanced diet and fun physical activity.
Tips for a healthy diet
Even those who already had a balanced diet must keep in mind that in this context of isolation, energy and caloric expenditure decreases considerably.
This means that you should always adjust your diet and control the foods you eat, as well as the portions you eat. Take note of the following tips:
1. Don’t underestimate protein
We often “skimp” on protein and compensate with carbohydrates. Nothing could be further from the truth! Protein helps you maintain your weight, gain muscle mass and eliminate body fat.
In addition, they are satiating and even speed up the metabolism. Of course, you should not exaggerate the quantity and especially favor healthier proteins such as fish or white meat.
2. Moderate consumption of carbohydrates
Some people have the idea that carbohydrates are more satiating than protein, for example. It turns out that this depends on the characteristics of the carbohydrate.
For example, if they’re simple or refined, that means they’re also low in fiber, so they’re not very filling. Opt for whole grains, they are more balanced and healthier.
So you need to know how to balance your protein and carbohydrate intake to maintain your weight and stay full longer. How to do it. Use the rule of thirds: ⅓ of the plate of vegetables or salads, another third of carbohydrates and another third of protein.
3. Eat plenty of fruits and vegetables
Fruits and vegetables help, for several reasons, to control weight. They are low in calories, so you can eat more of them. And because they contain fiber, they are satiating and reduce hunger/appetite. Pay special attention to salads, which are high in fibre and low in calories, and always more appetizing in the spring/summer.
So, especially in this isolated setting, you should start lunch and dinner with soup and throughout the day eat 2-3 fruits.
If you have diabetes, ask your doctor what type of fruit and how many pieces are best for you.
4. Drink water
This is an essential tip for any time and any situation, but one that cannot be repeated enough. Drinking water or sugar-free teas/infusions helps you maintain your weight and if you drink them before meals, you will feel fuller, which will reduce the amount of calories consumed afterwards.
5. Chew your food well and eat slowly
It’s not a myth. Chewing your food well and eating slowly helps you feel full faster.
At this point, it’s even ideal if you eat your meals without having the television on or other electronic devices, especially if they are broadcasting information. The anxiety generated by this information can end up making you eat more.
Other things you should do
- Implement food safety and hygiene measures;
- No smoking;
- Do not consume alcohol in excess;
- Control your weight;
- Get about 8 hours of sleep a night;
- Combat stress and anxiety.
Tips for staying active
Staying active in isolation doesn’t have to involve taking online classes from personal trainers or doing 50 sit-ups and 100 push-ups a day. To counteract a sedentary lifestyle, simply move at a moderate to high intensity.
Dancing, jumping rope, tending to the vegetable garden/garden are just a few ways to exercise your body and mind without even realizing it. Take note of our suggestions:
1. Create your own workouts
Walk up and down stairs at home, do squats while leaning on chairs and use milk cartons or water bottles as weights. Be creative and improvise your own workouts, depending on your taste and also your physical condition.
Your house may not be big, but it’s still possible to walk around it while doing one of the most common tasks these days: talking on the cell phone! You can also combine this activity with other tasks, like putting away laundry, for example.
3. Cleaning the house
Yes, it’s not stimulating, but it’s necessary and it’s a way to burn calories. Vacuum, dust, tidy the cupboards and you will see that at the end of this activity you will have sweated and burned some calories!
4. Take care of the vegetable garden or the garden
Those who have an outdoor space should now use it more than ever. In addition to enjoying the vitamin D that the sun provides, you can exercise your body while growing or harvesting healthy foods, such as vegetables.
It doesn’t matter if you are a rhythm lover or not or if you have different musical tastes. Listening to music is good for the mind and dancing to it has positive effects on the body. So turn your house into a mini disco and have fun while you burn off some energy.
6. Yoga and Pilates
For those who practice it, but also for those who have never done it, and even for those who do not even know what it is, yoga and pilates are two very recommendable activities in this context, because they work the body and also the mind.
On the internet, there are tutorials and online classes that can help you if you are an amateur in this field. Another advantage is that you won’t need much space or accessory equipment to do the exercises.
Eating healthy and being physically active can be difficult tasks when you are at home and have the pantry and couch at hand. However, eating and exercising should be considered two essential habits to maintain our physical and mental well-being.
Therefore, we recommend that you make a weekly menu based on the tips we have left you and include in your weekly schedule a minimum of 30 minutes per day dedicated to physical exercise. This will make it easier to put these goals into practice until they become a habit for you and your family.