Staying healthy and physically active during self-isolation

IntroductionThe prospect of staying at home for any prolonged period of time can seem overwhelming and unnerving.

Whether you’re working from home or in isolation, it’s important to try to stay healthy and incorporate some good habits into your daily routine. This includes getting creative and finding ways to increase your activity.

This guide is packed with top tips to help you look after yourself and stay healthy during isolation.

For the latest government advice on staying at home click here.

If you have any questions, you can send them to communications@marstons.co.uk.

Contents

Staying active during isolation

Apps to help you stay healthy

Staying active during isolation

Stick to an active routine

While you may not be able to stick to your normal routine, you can create a new routine at home which includes alternative ways to keep active.

As tempting as it may be to stay in bed, in the long run this is bound to have a detrimental effect on your overall mood.For example, getting up at the same time every day, doing a workout first thing, taking a shower and making breakfast. There are loads of studies backing up the benefits of routine and it’s something Mind UK recommends for "staying grounded".Try to avoid spending a long time sitting down. Practice the ‘55 to 5’ rule where you spend 5 minutes moving for every 55 sitting down.

StretchWhether you’d rather just have a bit of a stretch on your bedroom floor when you wake up or actually set aside half an hour or so every day to do a guided yoga routine, moderate stretching or yoga style movement will help avoid stiff joints and maintain good blood circulation.

It’s worth noting here that there are actually lots of different types of yoga: from the more dynamic, designed to make you get a sweat on and ‘work out’, to the more steady Vinyasa flows, for those needing a stretch after sitting down all day. Yoga with Adriene yoga routines are particularly simple and easy to follow, with the instructor guiding you through what to do step-by-step and different yoga for different vocations, ages and needs.Why yoga? There are heaps of studies, but many show regularly practicing yoga can help improve heart health and reduce risk factors for heart disease.

Download Daily Yoga from your app store for guided classes to help you learn the basics before diving into more advanced classes and flows. Maintaining blood circulation is really important. So, if yoga isn’t your thing, make sure you’re getting up from your sofa at least every 30 minutes. Flexing and rotating the lower leg while you’re sitting can be a very handy trick for maintaining blood circulation.

Try home workoutsExercising has been proven to produce fantastic feel-good hormones including serotonin, dopamine, oxytocin and adrenaline — all of which can make us feel instantly brighter. As long as your heart rate increases, you can benefit from these hormones —whether it’s a quick six-minute workout or a more intense 30-minute session.

Try one of Joe Wicks’s many at-home workouts. There are hundreds to choose from on his YouTube channel, totally free of charge and tailored for different ages and abilities. Try a free Les Mills On Demand workout. If you don’t have the time or ability to do a full workout, simple stretches can go a long way! Using a comfortable chair, you can do some easy arm stretches, use nearby objects to lift and move muscles safely, and leg lifts to keep the blood flowing.

Click here for the 5-minute home/office workout.

Eat healthily and drink water

It’s important to try and eat healthy and drink plenty of water.

Think about your diet. Your appetite might change if your routine changes, or if you’re less active than you usually are. Eating regularly and keeping your blood sugar stable can help your mood and energy levels. See tips from Mind on food and mood for more information.Drink water regularly. Drinking enough water is important for your mental and physical health. Changing your routine might affect when you drink or what fluids you drink. It could help to set an alarm or use an app to remind you. See the NHS website for more information about water, drinks and your health.Download Yummly from your app store. It provides both meal planning help and inspiration. Plan out meals and search recipes with ingredients you already have on hand.

Download Waterlogged from your app store to track your water intake and set reminders. Click here for a guide on eating your way to a healthy immune system. Top tips for healthier snacking can be found here.

Vitamin D rich food choices can be found here.

Apps to help you stay active and healthy

Apps – wellness Headspace – a library of guided meditations include courses focused on topics like basics or anxiety take you on a 10-day journey. There’s also a sleep section with night-time meditations as well as relaxing stories for helping you fall asleep, and a “move” section for stretching and exercise. They are also offering up free meditations specifically around stress and COVID-19.

Calm - guided mindfulness courses. Calm has a few unique features as well, like a “breath bubble” feature that guides you to take calm, soothing breaths whenever you need them, for as long as you need. Stop, breathe & think – customised meditations based on your current state of mind. Check out our guide on mindfulness and wellbeing for more tips. Go to www.news.marstons.co.uk.

Apps – fitness Stand up – this app prompts you to stand up more. If you’re working from home or spending a lot of time on your sofa, it can be a good reminder to get up and move, even if it's just to stand and stretch for a bit.

C25K – the official couch to 5k fitness programme that eases you into running. It gradually builds stamina with a mixture of running and walking Sworkit – a collection of customisable workout videos covering strength, cardo, yoga and stretching. Fitocracy – this app uses gamification for motivation, with quest and badges that can be earned through exercise. You can compete against your friends too!