How to make yourself physically and mentally fit

The last few years during and after the COVID-19 pandemic had a serious effect on our collective physical and mental health.  During the period of business closures, social isolation, and a lack of motivation, sticking to exercise routines and other healthy habits became more difficult. Whether they are aware of it or not, the disruption of many "pre-COVID" lifestyles put many people in a state of slumber. To combat this, our Workforce Health team, made up of health coaches, dietitians and exercise physiologists, compiled tips to help you stay physically active, mentally sharp and emotionally connected during any phase of your life, whether to start over or refresh an existing routine.
 Step Up and Move Physical activity does more than improve your physical health.  It makes endorphins, which make you feel better and make stress go away. Serotonin, dopamine, and norepinephrine all rise when people exercise. It gives you a general good feeling about being in control in an otherwise uncontrollable situation,” said Duane Milder, Workforce Health coach.  Numerous strength-training exercises can be performed without the use of gym equipment, and there are numerous fitness apps and websites that can assist you in creating an at-home exercise routine. It is acceptable to believe that circumstances have diminished your motivation to exercise. Begin by engaging in straightforward activities like stretching at home or walking around the neighborhood. Choose Your Snacks Carefully It's simple to find solace in ice cream and potato chips, but eating too many foods high in sugar and fat can lead to weight gain and poor mental health. The RD Tracey Brand suggests combining healthy snacks with junk food. She advises, "Try to ensure that fruits and vegetables are making their way onto your plate at each meal." “These high-fiber and low-calorie foods have lots of germ-fighting potential.”  Try whole-grain crackers with hummus, low-fat yogurt, or one of these other healthy snacks. Plan “You” Time into Your Day
 We can often be focused on taking care of others  — protecting immediate family and neighbors, working with colleagues in a remote work environment, checking in on at-risk loved ones — that we may forget to check in with ourselves.  Those who care for young children, aging adults or both may start to experience signs of caregiver burnout.  To avoid this, set aside at least 10 minutes every day to focus on your own mental health.  Describe your feelings in a journal. Meditate.  Escape by reading a book. Taking the time to help yourself will give you the energy to help others.
 Eat to boost your immunity. A strong immune system offers protection from seasonal illnesses and other health conditions like cancer.  Despite the fact that nothing can replace washing your hands with soap and water, certain foods do boost immunity. Vitamin C in citrus fruits like oranges, grapefruit, and tangerines, strawberries, and red bell peppers helps your body make antibodies to fight infection. Vitamin A, which is found in sweet potatoes, spinach, carrots, and foods labeled "vitamin A-fortified," such as milk or cereal, can prevent infection. A healthy immune system also relies heavily on protein. Lean meats, poultry, eggs, and seafood are all good sources of protein. Take a Deep Breath
 When you're feeling anxious or stressed, taking a few deep breaths can make a big difference. Deep breathing exercises lower blood pressure and ease the mind while strengthening your lungs.  Try this: Relax your shoulders and sit in a comfortable position. If it helps you relax, close your eyes. Breathe in slowly through your nose, expanding your belly.  Slowly exhale for five counts. Pause for two seconds, then inhale again.  As many times as necessary, repeat. Maintain Good Body Position While Working If you struggle with proper workplace posture in the office, it may be even harder to maintain while working at home.  It is possible to avoid eye strain, musculoskeletal issues, and mental exhaustion by making small adjustments to your workstation. Adjust your monitor so the top of your screen is at eye level.  Sit with your back supported and your arms and thighs parallel to the floor. Use a pillow or folded towel for additional back support, if needed.  Your wrists should be straight and relaxed when your fingers are in the middle row of the keyboard and your elbows should be loose, not locked.  Finally, keep your workspace free of clutter. A clean desk means a clean mind.
 Prepare for a Good Night’s Sleep
 A regular sleep routine can establish a sense of normalcy and keep stress at bay, while also helping you stay physically and mentally healthy.  Milder stated, "If you stick to a schedule, you’ll fall asleep faster and get better sleep." Every day, try to go to bed and get up at the same time. Electronics emit blue light that disrupts melatonin, the hormone that aids in sleep, so turn them off at least one hour before bedtime. In addition, you can take a break from the constant stream of news about the coronavirus. If you’re having trouble falling asleep, try drinking herbal tea, taking a hot bath or shower or writing down any thoughts that keep you tossing and turning.  You can also refer to our healthy sleep guide for more expert-backed tips to improve sleep.
 Keep in Mind That You Are Not Alone It is essential to keep in mind that we should and can maintain emotional connections with others whenever possible. Call or video chat with your relatives, especially those who live alone.  Set up a virtual game night with your friends.  Learn about ways you can help your community.  Because we are all involved in this together, none of us are truly alone.