March 31st, 2020

How to stay healthy even when you are at home

Life as we knew it has changed due to the outbreak of COVID-19. Our daily routines, workouts, work, happy hour, meeting friends, everything has come to a standstill. Many of us who use our local workout facilities, gyms, etc., staying healthy & working out has become difficult. But we want to tell you that despite being at home, you can follow a proper routine for staying healthy. Here are  5 tips on how to focus on your wellbeing during this new normal: 

Outdoor Workouts

Gyms being shut shouldn't mean that you can't exercise. There are abundant workout videos on Youtube to follow that teach you how to workout at home, in the backyard or on your patio. Look for what works best for you and create your own routine. Ask a family member to join you so you both can have some accountability. Workout with your friends through video-calling!

Snooze and Self care

It is not unrealistic to be anxious during these times but don't let that affect your health. Maintain a sleep schedule and keep some time during the day to indulge in some self-care. Aim to get 7-8 hours per day and make sure to stay consistent with what times you go to sleep and wake up. Meditate for a few minutes, listen to soothing music or read a book but find an activity that helps you feel calm.

Try new dishes

Being cooped up in the house can make you turn to unhealthy snacks for munching like chips, candies, etc. Take this time to prepare new meals, experiment with recipes you always wanted to try but never got time because of a tight schedule. Set a goal to include a lot of veggies and fruits into your meals or snacks to get those micronutrients, which can aid your body in fighting off viruses.

Enjoy social hour

We thrive off of socializing and meeting people. While social distancing, that's not possible anymore. However, staying at home doesn't mean you catch up with your friends - use FaceTime, Zoom or phone calls. Catch up with your friends, check up on your family by utilizing these type of resources to keep in touch with loved ones. It will make everyone feel better!

Follow a schedule

Ultimately, following a tight schedule that helps you make time for everything. Just as you would during a workday, make a schedule of when you will work, eat, workout, study, do social media, socialize, etc. Chances are this format will normalize this trying time.

Health is a well-rounded, balanced approach with several factors other than physical. Focusing on what you eat and how you stay active will also help your mental health. Use this downtime to get creative with not only your workouts and foods, but also new projects or ideas you otherwise wouldn’t have had time to do. Positivity and a hopeful outlook can be the difference between a productive and happy quarantine vs a miserable and unhealthy one. 

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​Sofia Rodriguez, Fitness & Health Expert

Sofia Rodriguez is a Fitness & Health Expert in the VA/DC area. She has a Masters in Clinical Exercise Physiology and has worked with cardiac, cancer, diabetic, and injury rehab patients in the past. She is a Certified Personal Trainer ranked among top trainers in the country with many years of experience training clients for weight loss, muscle gain, and overall health. Sofia has been the go-to expert on many TV morning shows, has been featured in several magazines and online publications such as Forbes & Huffington Post, is a published fitness writer, a fitness model, and specializes in bodybuilding and nutrition. She is bilingual, speaking fluent Spanish and English.