How to Stay Healthy & Meet Your Goals During the new coronavirus, COVID-19

Read: A message from Dr. Simonds concerning the novel coronavirus, COVID-19.

The Covid-19 coronavirus is changing the lives and routines of the population across the globe. In recent weeks, the continued spread of this coronavirus, now classified as a pandemic by the World Health Organization, has caused many restrictions on movements. From entire countries being locked down to the implementation of safeguards and recommendations in efforts to slow its spread the situation is evolving by the minute. Each day new developments in the virus and its spread are changing policies and implementing additional restrictions in an attempt to stop its spread. With school closures and workplaces shut down, individuals are being encouraged to take preventative action and stay home as much as possible.

CDC Recommendations

Across the U.S. the CDC is asking the public to stay abreast of current updates and implement a number of safeguards to protect themselves, their families, and slow the community spread of this virus. These recommendations are especially critical for individuals categorized as high risk; those with compromised immune systems, underlying medical conditions, and older adults.

Social Distancing is at the forefront of the CDC strategy to mitigate the spread of this virus. It is recommended for the public to drastically reduce their daily interactions with one another by avoiding group gatherings and staying home as much as possible.
Washing hands with warm soap and water for a full 20 seconds any time you have been in public, before eating, and anytime you sneeze or cough. In the event handwashing is not possible use hand sanitizer with a minimum of 60% alcohol
Avoid anyone that is sick or has been possibly exposed to coronavirus
If you are sick, stay home and practice self-isolation
Clean & disinfect your home frequently especially high traffic areas

Stay Active While Keeping Your Distance

Practicing social distancing means a lot more time being spent at home during times where you would usually be out and about. Your usual gym and classes are not the best idea when trying to actively avoid the spread of coronavirus. This can actually be a great opportunity to focus on your health, and stay active from home throughout this time period. Being stuck at home does not mean you cannot enjoy the outdoors; just make sure to do so at a safe distance from others.

Here are some ideas on ways to get your heart rate up and maintain your fitness during these next few weeks:

Walk/Run – Go for a walk or run outdoors
Home Gym – If you have any exercise equipment at home like a treadmill, weights, or an exercise bike incorporate them into a training routine
Go Play Outside – If your family is getting cabin fever, head out to an open field or the backyard for some fresh air and to play some soccer, football, or tag to get the blood flowing. Practice yoga in the park and enjoy the fresh air.
Online/YouTube workouts- there are a number of free resources for fun and effective workouts online. Use this time to test out new workouts and programs such as yoga, HIIT, martial arts, dance. There are plenty of beginner programs to keep you fit and entertained. Intermediate and advanced workouts are also easy to find.

Focus on Your Eating Plan

With more hours being spent at home, the kids at home, and the threat of boredom comes the temptation to eat unhealthy, processed foods, and overeat. Stressful times can certainly lead to over-eating or eating unhealthy junk foods. Remember, that it’s still important to eat healthy and stick with your meal plan. Make a conscious effort to think of and plan out your diet for the weeks to come and shop for healthy and keto-friendly foods to keep your meals, snacks, and overall diet on track. In order to reduce your trips in public, take the time to stock up on some of your favorite go-to’s to keep you motivated and help you continue to shed some pounds in the process. Then visit the web for some new ideas and recipes to liven up your Keto home cooking.

Keep your favorite Keto pantry items on hand, such as:

A few of your favorite fats & oils – olive, avocado, coconut, ghee, etc.
Your go-to sweetener – monk fruit, stevia, erythritol
Keto-friendly baking items – go over your staples and make sure you have everything you need to hold you over for a few weeks
Keto-friendly flours – almond, coconut, hazelnut, chickpea – have a variety on hand for different recipes
Seeds & Nuts – a great option for a quick snack and topping for salads and meals
Meats – canned tuna, salmon and chicken are great sources of protein

If you are the only one following a keto diet at home, use your extra home time to prep your meals for the week and make sure you stick to your diet plan and meet your goals.

Don’t Forget About Your Mental Health

Turn on the television or log in to your social media for just a few minutes and you will be flooded with coronavirus headlines and the latest statistics and deaths. This constant exposure can be emotionally and psychologically draining. Step back and stay up to date with the latest news just once or twice a day. Then use your extra time to take part in positive activities to focus on your mental health.

Practice meditation
Do a deep cleaning of your home
Read a book
Try your hand at some art
Go through clothes and household items, creating a donation box for things you no longer use or need
Work on some home improvement projects

Create a Stay at Home Routine

During this difficult and uncertain time, it is important to create and abide by a routine for your overall wellness. Establish a wake-up time and set aside time for responsibilities such as work duties or activities with the kids, in addition to your other day to day activities such as cooking, cleaning, and exercise. Staying organized and maintaining a schedule will allow you to focus on the activities of your day rather than focusing on being stuck at home. This will allow you to maintain a positive and productive mindset during this disruption to what is normal for you.

Maintain Healthy Sleeping Habits

With nowhere to go and nowhere to be you can easily throw a wrench into your daily routine and sleeping habits. Once you have established a stay at home routine for the days ahead, make sure you are also getting in the proper amount of sleep to keep your body running at its best.