At Super Seniors, we understand that you want to be fit, independent and strong. Despite the current situation you can still structure a perfect day to be healthy and active during these challenging times.
Here are 10 tips to have the perfect day during lockdown, so much so that you will not feel guilty when you have that extra chocolate in the evening.
1 Wake up early
Yes, it is colder in the mornings and you’d rather have a lie in but waking up earlier is a great time to go for a walk or a jog. You need not worry about social distancing with people or risking catching the virus.
2 Prep the night before
Having your exercise kit ready in the morning saves you from looking for your left sock and leaving you flustered by the time you get to your front door. Preparation lets you start your day on the right foot and get your workout of the day.
3 Exercise in nature
Research shows that looking at trees and plants lowers stress and anxiety levels. A simple walk or jog in nature makes a world of difference to your mood and you feel connected to the earth.
Whilst many of us are enjoying a lie in, One of our Super Senior client at age 86, jogs four laps at her local park at 7:30am.
4 Stay active at home
There’s an abundance of online classes you can try at home, equipment free! Take regular breaks from sitting by standing up and stretching. Dancing, cleaning the house or playing with your dog counts as physical activity.
5 Prioritise your goals
Separating what you want to do from what you need to do during the day is a technique that reduces stress. It filters the urgent tasks that require your focus from the trivial and ensures small wins during the day.
6 Think of your day in 'blocks'
Divide your day into blocks rather than thinking of it as a full day. You can organise it into every two hours or simply morning, afternoon and evening. Structuring your day will allow you to keep track of your time and give you deadlines to achieve your goals.
7 Check into the Hydration Stations
In other words, drink plenty of fluids. When we're hydrated, we are more energised, we perform better and we can concentrate better. It's so simple, but always overlooked.
8 Practice safe food hygiene
According to the European Food Safety Authority, there is no evidence that COVID-19 is transmitted through food. However, good food safety practices are important to minimise the risk of food-borne illnesses.
When handling or preparing food, make sure to:
Wash your hands for 20 seconds with soap
Wash fruits and vegetables before eating them
Disinfect surfaces and objects before and after use
Keep raw and cooked foods separate to prevent harmful microbes from spreading
Avoid cross-contamination by using different utensils and chopping boards
Make sure to cook and reheat foods to adequate temperatures (≥72°C for 2 minutes)
9 Get enough sleep
As our previous article showed, we want to achieve as much REM sleep as possible, so be sure to give yourself enough time to sleep. Try not to be too productive before going to bed. The best end to the day is one of self-reflection rather than distractions of technology and everyday stress.
10 Cultivate healthy habits
It takes discipline to lead a healthy lifestyle but that’s what creates the momentum! It may take a lot of willpower in the beginning, but the results will be worth it and noticeable.
This lockdown is an opportunity for you to get fit, feel alive and have gratitude for things we still have. These are challenging times, but we can control our choices and take responsibility for our wellbeing and activity. We’ll be back to moaning about the traffic in no time.
In the meantime, stay safe, stay active, stay fit.
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To your health,
Tony