Keeping Fit and Sane During Covid-19

By Dirk Smith, MSc, SDL (He/Him). 

The outbreak of the Coronavirus and the quarantine has certainly made a big impact on the likes that people of our generation have never experienced. With business and gym closures coupled with limited mobility to help flatten the curve, a lot of people are left without their normal fitness routines.
 
There is a lot of stress and a lot of uncertainty that are having a big impact on mental, physical and social health. Additionally, being advised to stay at home is leading to more sedentary behavior and for many people, increased consumption of junk food. This creates a vicious cycle which can degrade your physical, mental and social health and it has been a tough time for everybody, however, not all hope is lost.

As our society is adapting to the current situation, so must us as individuals. Take the pressure off of your shoulders from your previous routine and focus on what you can do now in your current situation. Here are some tips to help you move forward.

• Establish a new routine
  • It’s fair to say that everybody’s routine has been disrupted in some way. As much as we want to go back to our old routines, likely that won’t be practical anytime in the near future. Yet, our routine helps us to succeed in each day, so establishing a new routine is important to help stay on track. Even if everything is at home, set a schedule to complete your work, workouts, meals, break times and other things in your day to stay productive.
• Adapt your goals to fit your situation
  • The situation has certainly derailed many people’s goals, but that doesn’t mean you can’t get back on track. Goals are not set in stone; they are dependent on the context in which we find ourselves in. Even if it takes a little longer to achieve or the path you have to take is different than you originally planned, the outcome will be the same.  
• At home workouts cost nothing but a little time and space
  • If you’re gym is still closed, working out at home is the next best thing. Even if you don’t have the equipment you’re used to, all you need is a little open space and some time out of your day. Body weight exercises are the foundation of fitness, they recruit many muscle groups at the same time and often involve movements that are beneficial to your normal life demands. Learning new exercises and changing your normal workout routine is even more beneficial toward improving fitness, losing weight, building strength or whatever your goals might be.
• Slow Paced Breathing exercises are effective toward reducing stress and anxiety while improving quality of sleep
  • Taking 10-15 minutes out of each day to disconnect from reality and practice slow paced, diaphragmatic breathing has been shown to increase activity in the parasympathetic nervous system which helps improve emotion regulation, reduce stress and even improve sleep.
  • Follow the expansion and contraction of the shapes in this video, breathing in from your nose and out through your mouth, allowing your diaphragm muscle to fully expand and contract on each breath. Find more information in Coach Dirk’s guide on slow paced breathing
• When all else fails, take a walk.
  • Walking is the most basic, most healthy form of exercise. Take appropriate precautions including a face mask and social distancing and get outside for some fresh air and sun. Disconnect from your electronic devices and go for a stroll around your area. A good walk, especially on a daily basis will help release stress, connect more with your environment,

 
The societal effects of Covid-19 have not been easy on anyone, we all have good days and bad days, so be easy on yourself. If you're not at a level of peak productivity, it's okay. It’s important to take things one day at a time and focus only on the things you can control.

By Dirk Smith