Over the last few weeks we have observed social media platforms being saturated with non-evidence based nutrition advice (namely FAD diets), home workout ideas, goal-setting guidelines, working from home tips and the list goes on. Sounds overwhelming, right?! We feel it too, everywhere we look there are conflicting perspectives about what we ‘should be doing’. Don’t get us wrong, some tips are really helpful and practical, however it can be tricky to filter through the nonsense.
As health professionals (and humans) we understand that it can be difficult adjusting to significant changes in routine and how this can have a roll on effect into different areas of our lifestyles, sometimes wreaking havoc in our overall wellbeing. This topic has been a common theme in clinic with out clients since the onset of COVID-19.
CREATING A ROUTINE DURING ISOLATION:
If you’re a creature of habit, you’re likely craving some structure and control during your day. While many things are outside of our control right now, you still have the power to create a semi-structured routine:
Aim to wake up at the same time each day, and go to bed at a consistent time each night.
Missing your morning coffee on the way to work? Perhaps walk down to your local coffee shop (supporting a local business and social distancing, of course!) and get your steps up in the morning instead of getting stuck into work right away.
If you’re working from home, schedule regular breaks and set work hours. If you have the space, try setting up an allocated work area so you can mentally and physically switch off from work at the end of your workday.
NUTRITION DURING ISOLATION:
Preparation is key! Whether you’re working from home or self-isolating at home, having a rough (or structured) plan of your meals in advance will significantly reduce overwhelm and curb the potential for mindless snacking or grazing.
If you usually meal prep your lunches and snacks ahead of the week, give this a go!
If you prefer more variety or are time poor, try preparing your lunches/snacks the night before so they are ready to go.
If you’re looking for some inspiration to spice up your weekly meal rotation or would like a more structured meal plan to align with your goals. We have created a fantastic ‘survival pack’ which includes an individualised meal plan, including healthy recipes (breakfast/lunch/dinner and baking) as well as pantry essentials. Click here
EXERCISE/PHYSICAL ACTIVITY DURING ISOLATION:
The Australian Physical Activity Guidelines for Adults recommend accumulating 150 – 300 minutes of moderate intensity physical activity or 75 – 150 minutes of vigorous intensity physical activity, or a combination of both each week.
The best advice we can give you is to tune into your body and move however feels best for you! This could be walking your dog, doing some stretches, dancing in your living room, joining an online workout program, HIIT in your living room, mowing the lawn, chasing your kids around in the back yard– the possibilities are endless!
Whether it’s 10 minutes or an hour, aim to move your body each day in some way.
We are here to support you in achieving your health goals during these challenging times. Contact us here if you want to book in.