Staying Active Resources
Staying active is important under normal circumstances, as it helps with weight management, disease prevention, and mental health. There are other reasons to stay active during the COVID-19 outbreak, even during shelter-in-place restrictions and mandates to maintain at least 6 feet of distance between people.
The following link provided some general information regarding recommended physical activity quantities. As an individual, you get to decide what level of physical activity is appropriate for you.
• Lifts mood, which is critical when faced with the challenge of staying inside and finding alternative activities to do to substitute for some of your usual ones.
• Improves cholesterol profile and lowers blood pressure, which can help lower risk for heart disease.
• Helps you sleep better and manage stress better, which can both be difficult when schedules are disrupted.
Current Recommended Guidelines for Physical Activity
Ask a Trainer Virtual Meetings: If you have question about how to stay active at home email email@example.com to schedule a virtual meeting with a trainer.
Choose things you like to do, things you find interesting/exciting, things that motivate you. Consistency is one of the most important characteristics of a successful physical activity plan, so make sure you are pursuing activities you will consistently do.
Body weight exercise: check ACE Fitness Library for exercises with no equipment.
If you have equipment at home feel free to use it.
- You can also turn house hold items into weights:
- Water bottles and soup cans for dumbbells.
- Milk jugs for larger weights.
- Rocks from the from your yard.
If you are in a state that permits outdoor activity:
- Playing sports with family.
- Go for a walk.
- Jogging/running Outside
- Bike Rides
Eating plant-based foods, such as whole-grains, fruits, vegetables, nuts and seeds is the base of most healthy eating patterns. Here are some specific tips to eat your way to good nutrition:
Taste the Rainbow – Include a variety of fruits and vegetables throughout your day. Most adults need a minimum of 2 cups of fruit and 3 or more cups of vegetables every day. Fruits and vegetables contain fiber, vitamins, minerals, and phytochemicals that provide necessary nutrients to keep your body functioning optimally. All forms of produce count, so stock up on a variety of fresh, frozen, canned, or even dried fruits and vegetables. Add fruit to your breakfast, incorporate vegetables into your lunch and dinners, and choose fruits or vegetables as an easy and portable snack.
Choose Whole Grains – High in fiber, B-vitamins, and folate, whole grains are tasty and filling. Choose pasta and bread products that have 100% whole wheat on the label for optimal nutrition. Other types of wholegrains include: oatmeal, barley, whole corn (including popcorn!), quinoa, wild and brown rice, buckwheat, millet, wheat berries, and spelt. Eating a variety of whole grains can keep your meals interesting and can even reduce your risk for cancer, diabetes, heart disease. Make at least half of your grains whole grains.
Eat More Heart-Healthy Fats – Olive oil, avocados, nuts, seeds, and fish can provide heart-healthy omega-3 fatty acids and unsaturated fats. Limit saturated fat from animal products (butter, sausage, cream) and refined carbohydrates (cookies, fried food). Instead of eating a low-fat diet, replace saturated fats with hearty healthy fats. This means replacing margarine, shortening, butter, cheese, and processed meat with beneficial fat from fish, avocados, nuts, seeds, and olive oil.
Protein Power – Protein provides your body with essential amino acids for muscle repair and recovery. Make sure to eat protein throughout your day, versus at a single meal or snack. Choose leaner meats and poultry, eggs, and low-fat milk, yogurt, and cottage cheese. Try to include vegetarian protein sources, such as: nuts and seeds, beans, and tofu or edamame.
Find Your Balance – There is no perfect diet or magic supplement for good nutrition. Instead, remember that every time you eat you are providing your body with fuel for daily living. Fuel your body with regular meals and snacks on a consistent schedule to prevent energy-loss, poor concentration, and a compromised immune system. High quality foods, beverages, and dietary variety keep your body functioning at its best.
If you have any questions, please email firstname.lastname@example.org.
Photo Credit: Mike Beiser Photography