Struggling to Stay Fit During Quarantine?
By Korey Walz – NSCA Certified Personal Trainer, NSCA Certified Strength and Conditioning Specialist and Francesca Wilson – B.A. Exercise Science, ACE Certified Personal Trainer, Precision Nutrition Level 1 Coach
With everybody staying home and self-distancing from others it can be really easy to let stress, lack of motivation, change in routine and bad habits overcome you. We have a few common sense ideas to help keep you on track! So follow theses tips to make sure you stay fit during quarantine:
🚶🏻♂️ Go for walks multiple times per day – When staying inside for long periods of time the sense of cabin fever can start to settle in. A great way to clear your head is to get out and get some fresh air so you can stay level and feel a bit less trapped. It also doesn’t hurt to get some extra steps during this time so use walks as an added benefit for upping activity as well.
💧 Drink more water – When boredom settles in it can be really easy to grab that bag of potato chips and start grazing… before you know it the whole bag is empty! To combat this make sure you are drinking water. Water improves satiety and will make you feel fuller so the temptation to snack will decrease.
🏋🏾♀️ Exercise – Just because we are in our homes for prolonged periods of time doesn’t mean we can’t get a good workout in. It would be easy to stay on the couch all day watching Netflix but getting a structured resistance workout into the day will go a long way in making you feel better mentally and physically. We have some great blogs with full workouts on our website and videos as well!
🥦 Eat nutrient dense foods – It is easy during this time to want to indulge in sugary, salty, lab engineered, hyper-palatable foods right now due to stress or boredom. However, it is paramount to eat nutrient dense foods like vegetables, whole grains, and lean meat. This will give you a steady supply of energy and help you stay on track for your goals.
😴 Don’t oversleep – Since some people are not working as much during this time it can be very easy to sleep in daily. While getting 7-9 hours of sleep a night is ideal if you are creeping up to 10-11 hours of sleep a night it can influence how you feel during the day and can cause you to feel groggy and fatigued due to oversleeping.
🕺🏼 Get up and move – During this time it can be very easy to stay on the couch and not move. For these prolonged periods of time sitting it is important to get up multiple times and stretch it out or do a short burst of 5 reps of an exercise movement before sitting back down. This will help make sure your body doesn’t get tight due to inactivity. Micro-workouts and micro-stretching have been very beneficial for some of our clients and trainers this past month!
Keep these tips in mind and you will go a long way in ensuring you stay fit during your time at home and stay on track to achieving your goals!