Today is International World Health Day! Given the current climate the world’s health is a priority and we understand that with the new restrictions in place, self isolating at home may have damaging impacts on an individuals health.
At The Kings Ferry Group, we want to share our ideas on things to do to make sure that you are looking after yourself as well as others around you. During these uncertain times it is easy to go into a state of panic and overthink different scenarios but we hope these mind and body exercises can improve both your physical and mental wellbeing.
As an individual, please remember that you are not alone and the simple act of talking to someone or distracting your mind can have a long lasting positive effect. As a nation, we need to remember that we are all part of this and we can beat this together! Here are some useful activities to try at home whilst self isolating…
Here is The Kings Ferry Group’s daily routine…
For most of you, being at home all day is not something we are used to. Many of us enjoy exercise to help keep us motivated and healthy. Gyms and classes are cancelled and we are all being asked to only leave the house for essential reasons. The Government's guidelines do state that we can venture out for exercise once a day, whether this is a walk, run or bike ride. Fresh air and movement can help improve your state of mind especially if you are working from home and sitting at a desk all day.
Gym from home - For people that are missing gym sessions, look on your gym website or social media. The majority of gyms are doing online personal training sessions as well as online classes that you can do indoors. Wondering how you can do exercises without equipment? Improvise with various items in your household, for example bags of shopping can be used as weights.
The Body Coach - Joe Wicks has set up classes and exercises on his youtube channel and website. This can be for adults and children and can be done at any time during the day! https://www.youtube.com/user/thebodycoach1. For anyone who has Amazon Alexa- Simply say “Start the Body Coach” and it will start up Joe Wicks’ app, which contains seven 15-minute HIIT workouts.
Relaxation - Yoga, pilates and meditation can be practised from the comfort of your own home. There are many apps that can help with guidance and you can do a daily stretch before you start your day. Youtube is perfect for finding exercise routines, especially for beginners. These exercises do not take up alot of space or time and can be done anywhere around the house, just find a space that is peaceful so you can find your inner zen!
Exercise of any shape or form is ideal for anyone who is feeling anxious as it distracts your mind and releases healthy endorphins. It can also help control your breathing and teach you methods of relaxation that you can put into practice anytime you are feeling anxious. Whether you do this from the comfort of your front room or in your garden, try to do something once a day and you’ll notice the difference, especially during this period of self isolation!
Let’s talk FOOD!
Eating healthy is about finding a good balance and most importantly having the discipline! There are normally two types of eaters; the good and the bad!!! Good eaters are normally people that have the willpower to watch what they eat and prepare all their meals, however the bad normally won’t have a routine and eat anything at any time. The key to being a healthy eater is finding what is appropriate for yourself and getting that healthy balance, turning them favourites into healthier options and getting into a routine! Let’s face it, we have all got some extra time on our hands so now is the perfect time to start practising! Here are some tips and healthy changes that you could make…
Plan your meals - having a plan can help you with knowing what to buy and preparing the meals in bulk - this will help you to save both time and money You will also find that opting for healthier options becomes more natural as you are allowing yourself more time to consider your food choices.
Snacks - We should all try to social distance ourselves from the cupboards during this time as being indoors means more snacking! Try to buy more fruit and veg to substitute chocolate and crisps! But remember to have a healthy balance so once a week you should definitely treat yourself!
5 a day rule - try and mix up recipes of your favourite meals and add more veg or fruit! You can add a variety of vegetables to meals such as curry or a mexican go to; Fajitas! You can even rule out meat altogether and go down the veggie route!
Water - experts advise that we should drink 2 litres of water a day to stay hydrated and notice other benefits such as energy levels. You’ll also notice that hunger levels decrease when you stay hydrated as thirst can be misunderstood as hunger. Top tip - if you are feeling hungry, drink a glass of water and wait for around 15-20 minutes. This should curb your cravings. If you are still feeling peckish, grab yourself a piece for fruit or veg!
Breakfast - It is so easy to miss breakfast for a lot of people but it is known to be the most important meal of the day. This meal's purpose is to give you energy at the start of your day. It can be boring to have toast or cereal, so mix things up by having fruit and overnight oats. Plan the meals in advance and get pumped for the day ahead!
Remember exercise is important but not useful if you are eating badly. To feel energised and healthy you need to find that perfect balance for your mental and physical well being.
Throughout this blog mental health has been mentioned and linked to a lot of exercises. Your day to day routine can affect your mental state and it is important to keep in control. But please do also remember that it is ok not to be ok and there are resources available if you need to talk. We understand that the current climate can have an impact on an individual's anxiety and/or depression, especially when being asked to stay at home and distance yourselves from others. Self isolating refers to keeping yourself physically away from family, friends and the general public, but this does not mean that you can’t check in on loved ones via phone or ring someone when you yourself are feeling lonely. If you are struggling, especially during these times, please follow the link to online support https://www.nhs.uk/oneyou/every-mind-matters/.
There are many activities that can help anyone already in this state of mind or to prevent them from getting to that stage. Here are some top tips that we hope can help whilst being at home.
Meditation - find an app or some music that can help you focus and find a quiet spot to get started! This can help you with your breathing and distract you from your own thoughts.
Catch up - Arrange a daily catch up with family and friends whether this is over the phone, by a message or even doing a fun activity. You can start a game of ‘Words with Friends’ via your phone or computer or have a group party via Netflix! Watch your favourite show together and chat away at the same time!
Once a day - remember this self isolation does not mean we are locked away indoors. The Government's guideline states we can go out once a day which can include a refreshing walk which definitely helps to gain a clear mind and change of scenery!
Each and everyone's health is currently the main priority of the world. We should all take control now in making sure we are looking after ourselves and the others around us. The NHS workers, carers and pharmacies are risking their health to make sure we beat this! Let’s do our bit to help and stay safe. If you are feeling unwell and need medical advice please follow the link to the NHS website where you can search symptoms and talk to a medical expert https://www.nhs.uk/conditions/coronavirus-covid-19/.
If anyone is feeling like they want to do more then please follow this link into volunteering for the NHS https://www.england.nhs.uk/participation/get-involved/volunteering/nhs-volunteer-responders/. This can range from collecting essentials for vulnerable individuals or simply being on the other end of the phone to offer your support.
Together we can beat this! Please remember that staying at home can save lives. #StayAtHomeSaveLives #ItsOkNotToBeOk
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