Quarantine might not be the most enjoyable situation, but it can actually serve as a great opportunity to focus on your health. With plenty of free time, you can catch up on workouts you might have missed. However, this downtime can also lead to mindless snacking, which has been shown to increase sedentary behavior and psychological stress during periods of confinement, further impacting overall health and well-being[3]. Therefore, training your mind to resist those cravings is crucial, and concentrating on a healthy lifestyle is key.
Here are some tips to help you maintain your health during quarantine.
1. Write Down a Schedule
Documenting your daily schedule based on specific goals can really help. When you put pen to paper, it's easier to keep track of things. Having a plan boosts your motivation and confidence to stay on track. Research indicates that structured approaches to fitness can significantly enhance adherence to exercise routines, especially when combined with specific health goals[4]. Remember, consistency is crucial — try not to break that schedule.
2. Establish a Workout Routine
The internet is full of various workout routines tailored to different ages and body types. Being at home gives you a unique chance to create and stick to a workout plan. Incorporating high-speed circuit training has been shown to improve physical fitness and respiratory function, which can be particularly beneficial during quarantine[1]. It's a fantastic opportunity, especially if you're aiming to lose weight. You don't need to go outside — you can easily follow a routine right at home. Just know your body type and choose accordingly.
3. Prioritize a Healthy Breakfast
Skipping breakfast? That's a big no! It's the most important meal of the day, after all. As they say, you should eat breakfast ‘like a king.' A nutrient-packed breakfast fuels you throughout the day and can help stabilize postprandial blood sugar levels. Studies suggest that immediate post-breakfast physical activity can further enhance glucose control, making it beneficial for metabolic health[5]. Think of healthy combinations like oats, fruits, and eggs — they're both nutritious and delicious.
4. Enjoy a Wholesome Lunch
A nutritious lunch is just as vital. It helps sustain your energy for the rest of the day. Aim for a balanced meal containing protein, healthy fats, and essential nutrients. Research shows that maintaining a balanced diet can significantly improve one's quality of life, especially during stressful periods[4]. Avoid unhealthy snacks and opt for fresh, home-cooked meals. Plus, it's a great way to bond with family during mealtimes.
5. Have Dinner at a Reasonable Time
Try to have your last meal by 8 PM. Keeping your dinner light and only eating what you need to stave off hunger can prevent late-night snacking, which is often linked to weight gain. Aim to establish a routine that encourages early bedtime, as this is essential for overall health.
6. Ensure You Get Enough Sleep
Your body craves adequate rest to keep your metabolism, immune system, and mind functioning at their best. Proper sleep is crucial for recharging your energy for the next day and has been linked to improved physical fitness and reduced psychological stress[3]. Aim for 6-8 hours of sleep each night.
By following these tips regularly, you'll notice improvements in both your physical and mental health during quarantine, allowing you to emerge from this period feeling stronger and more resilient.
References:
- Hamed Alizadeh Pahlavani, Mehdi Nasiri Khozani, Neda Aghaei Bahmanbeglouu, Hassane Zouhal. Simultaneous effects of high-speed circuit training (HSCT) and high-speed interval training (HSIT) on physical fitness and lung volumes of males after coronavirus disease.. PubMed. 2024.
- Barbara Ravara, Walter Giuriati, Maria Chiara Maccarone, Helmut Kern, Stefano Masiero, Ugo Carraro. Optimized progression of Full-Body In-Bed Gym workout: an educational case report.. PubMed. 2023.
- Patricia C García-Suárez, Jorge A Aburto-Corona, Iván Rentería, Luis M Gómez-Miranda, José Moncada-Jiménez, Fábio Santos Lira, Barbara Moura Antunes, Alberto Jiménez-Maldonado. Short-Term High-Intensity Circuit Training Does Not Modify Resting Heart Rate Variability in Adults during the COVID-19 Confinement.. PubMed. 2022.
- Fernanda M Silva, Pedro Duarte-Mendes, Eugénia Carvalho, Carlos M Soares, Carlos Farinha, João Serrano, Rui Paulo, Alain Massart, Rafael N Rodrigues, Ana M Teixeira, José Pedro Ferreira. Effects of combined training during the COVID-19 pandemic on metabolic health and quality of life in sedentary workers: A randomized controlled study.. PubMed. 2022.
- Thomas P J Solomon, Eloise Tarry, Chloe O Hudson, Alice I Fitt, Matthew J Laye. Immediate post-breakfast physical activity improves interstitial postprandial glycemia: a comparison of different activity-meal timings.. PubMed. 2020.