Staying Fit & Healthy During Lockdown
By Evgenia Baranskaya
Quarantine Your Health Checklist
Humanity is engulfed in a new, previously unknown virus. We are for the first time in general quarantine, almost all the people around the globe at once. All residents are sitting at home, and in most jurisdictions you can go out on the street only for important needs.
How to live under the restrictions? How to cope with new challenges? How to organize your day and that of your family? How to keep calm? How much longer will this go on? And many more questions we ask ourselves daily. STOP! There’s no need to panic!
Here are 15 principles that I apply myself to balance energy during self-isolation. By following these simple recommendations, you will improve the quality of your life, maintain and even strengthen both physical and mental health, and most importantly, spend productive time in quarantine.
Wake up at 6:00 - 6:30, meditate, plan and study in the morning.
Do not skip and have a good breakfast (for example: eggs, greens, porridge, berries)
Be sure to drink clean water throughout the day (exclude sugary and carbonated drinks, alcohol)
Daily at least 20-30 minutes of compulsory exercise
Follow hygiene (wash hands, use a disinfectant, ventilate your home)
Love yourself and indulge yourself with delicious healthy sweets in the morning (!)
Spend time with children, chat with them, play - this is a natural charge of emotions of happiness.
Smile! Right now - remember a pleasant moment or a funny story and smile. Watch comedy films, comedy shows and talk shows. Remember, during these times, a smile can go a very long way!
Eat at the same time, three times-a-day.
Plan meals carefully and ahead of time. Plan your grocery purchases (yours and/or your family's). Plan ahead: every weekend - next week, and in the evening - the next day.
Be sincere and grateful. Show gratitude in deeds, thoughts and feelings (provide help, give gifts, say words of love, gratitude, sympathy).
Respect your body - pay close attention to yourself in quarantine. Plan face and body care at home.
At the end of the day, summarize what has been done. Consider keeping a journal. Also thank yourself and your loved ones.
Fall asleep by 23:00 after reading several pages of an interesting book. Good sleep is the key to a successful tomorrow. Sleep on a good bed in a cool and ventilated room.
Take online courses to learn a new profession or new skills to enhance your current professional career.
This list of daily useful habits can be supplemented and developed, but the most important thing is to implement it sensibly. We all know the importance of strong immunity during the spread of the virus, we understand what needs to be done to be healthy. I know that as soon as we embark on the right path, we are soon confronted with laziness, difficulties, obstacles and temptations.
I, like many other people, went through different stages of difficulties on the way to my ideal self and I continue the path of improving myself and my abilities. This is a continuous process.
I will be happy to share with you my personal experience, scientific knowledge, and practical tools that will help you get closer to your ideal self faster and more efficiently. In my online program, in the process of working on nutritional adjustments, training, we master and implement knowledge that will allow us to plan the daily regimen, exercise daily and eat for the benefit of ourselves and our family. We also work on the skill of managing emotions, identify destructive beliefs and transform them into strong qualities. And most importantly, we are creating new useful habits and gaining the desired character traits.
Be healthy and happy!
The author is a Champion of Ukraine and Master of Sports in fitness and bodybuilding, wellness coach, creator of a weight loss program, founder of Be Fit Academy (online).