COVID-19 Blog Series: New! Weekly Blog to give you information and healthy tips. This is a blog for our valued clients of all ages who are missing personal connections or looking for answers during this time of uncertainty.
Author: Sierra Klotz, DPT, ATC, Physical Therapist, Athletic Trainer
TIPS To Stay Healthy During Covid-19 Posted 3/24/20
Here is a list of my top 5 Ways to Stay Healthy During This Pandemic.
- Join A Virtual Exercise Class. This is a great way to improve your social wellbeing while staying strong and fit. Fit2Excel is continuing most of our weekly classes virtually which you can join via this link: https://www.fit2excelvt.com/zoom-classes/
Pros: Improves social & Physical Wellbeing
Cons: Costs $15/class (drop in) or one punch with a punchcard.
Yoga/Pilates With Adrien: https://www.youtube.com/watch?v=CRKmB-78elI
Pros: Free
Cons: Little Social Connection & Not Recorded Live
- Go For A Walk In Nature. We are fortunate to live in Vermont where there are so many trees, dirt roads and outdoor spaces to explore. The sunshine and fresh air help boost our immune system to fight off the virus. This article describes how just opening your windows to the sunlight can kill bacteria indoors. It goes without saying that being outdoors under the sun will also help kill bacteria. https://www.healthline.com/health-news/want-to-kill-dangerous-germs-open-your-blinds#Sunshine-as-medicine. This New York State department website describes how being in nature can help boost our health, while citing many medical studies: https://www.dec.ny.gov/lands/90720.html. In summary, being among the trees helps to boost our immune system, reduce stress and increases our energy level and ability to focus.
- Jog Outside. The American Heart Association recommends 150 minutes of moderate intensity activity such as brisk walking or 75 minutes of vigorous activity such as jogging each week. What better time to improve your heart and lung health?
Here is an excellent blog post written by Christie Ashwanden, citing research on positive effects of outdoor exercise. She also points out how it is important to limit the duration of a run or vigorous activity to 60 minutes or less. https://elemental.medium.com/this-is-the-exercise-your-body-needs-during-the-coronavirus-outbreak-8b924c92e861
Sleep. There are numerous positive health benefits of getting more sleep. These include improved memory and concentration, improve emotional wellbeing and even improved immunity and ability to fight viruses such as the common cold, as evidenced by by Dr. Cohen in his study Sleep Habits and Susceptibility to the Common Cold. Any time that we have physical or emotional stress, our bodies require more sleep. It is important to take naps, get to sleep earlier or sleep in later to maintain physical and mental health. If you are having a difficult time getting to sleep, it may be helpful to avoid all screens within two hours of going to bed, avoid eating within one hour of going to bed, exercise for at least thirty minutes each day and breathe deeply just before going to be to increase parasympathetic Nervous system activation.
- Start a Mindfulness Practice. Mindfulness can be a great tool to strengthen your brain and make you a more competitive athlete or build resilience. Are you a student athlete and cannot practice right now? This will give you a boost to be ahead of the curve when you return to sports. There was a famous tale of a golfer who was shot down during the war in Vietnam and became a prisoner of war. He visualized his swing every day and when he came out of prison, he scored his best ever. Below are talks on mindfulness with guided meditations that are relevant during this time and mental imagery exercises. If you are looking for more guidance, Sheila Stawinski is offering sports psychology consultations through Zoom.
Meditation Podcasts To Improve Resilience:
https://podcasts.apple.com/us/podcast/the-happiness-lab-with-dr-laurie-santos/id1474245040
https://www.tarabrach.com/facing-pandemic-fears/
https://oneworldindialogue.com/blog/deepening-our-humanity-in-the-coronavirus-crisis/
Sports Imagery Podcasts & Videos:
https://www.youtube.com/watch?v=JQfP989n1Yg
https://www.youtube.com/watch?v=wlwlpDrRfiE