4 Ways to Stay Healthy During Coronavirus Lockdown

Category: Other Posted: 18 Mar 2020

Posted: 18 Mar 2020

couple in Coronavirus lockdown protecting each other

In the past days, the UK has been expanding its lockdown strategy in an effort to combat the continuing spread of coronavirus and the COVID-19 disease.


Rapidly increasing numbers of people are at home in isolation, either through choice or as a result of enforced actions. These restrictions over movement are expected to increase over the coming weeks and may last for many months. 


Whilst quarantining does reduce the risk of exposure to COVID-19, it also carries the unfortunate converse risk increase of onset of psychosomatic disorders. This is especially true if the period is lengthy and individuals do not take appropriate mitigating action. 


We believe it is critical that you follow government advice to help reduce the national spread of coronavirus but also ensure that you protect your own mental and physical health in other ways whilst in isolation. 

 

How can lockdowns adversely affect health?


First and foremost come the myriad of psychological issues that sudden enforced segregation can inflict. 


Many people live alone in big cities like London. The majority of their social interaction is when they are out and about amongst other people. Even if you live with others, the stress and anxiety of the dramatic change in the social and economic environment we live in can easily make you feel isolated and alone. 


If the streets are suddenly deserted and people find themselves stuck at home, loneliness can hit hard even in a big city.  


There are also clear implications on levels of physical activity. The effective closure of high streets not only mean no more trips to the gym but even the intrinsic exercise we get from the daily commute to work all of a sudden disappears. 

 

How to stay healthy during a coronavirus lockdown 


With the lockdown situation potentially continuing for many months, it becomes essential to focus on staying fit and healthy even if stuck at home. 


The following 5 ideas can help you stay healthier even if you and your family find themselves housebound. 


1. Home Exercise


If you are suddenly working from a non-office environment, and stressing about normality collapsing all around you, it is understandably easy to lapse into poor posture and slouch around much of each day. 


Whilst it is probably unreasonable to expect most people to begin an intensive exercise regime at home, we can all adopt a few simple stretching routines to keep unnecessary aches and pains at bay. 

stretching exercises to stay healthy during lockdown

Follow best posture practice when working from home and try the following simple stretches several times a day to realign your muscles and joints into better positions. 
 

Morning Stretches 


In many ways we get better as we age, but there are a few intrinsic childhood habits that we lose as we get older, even though they are good for us. One well-known one is eternal optimism (we could all do with that during the coronavirus scare) but another less recognised is the wake-up stretch. 


The next time you are around an under 5-year old as they wake up, watch how much they stretch themselves naturally. Compare that to the typical morning rushed awakening that most of us endure – there is little time spared for stretching. 


When you are working from home, ensure you spend a few minutes each morning stretching just like you would have done when younger to realign your posture after several hours of lack of movement in bed. 


Neck Stretches 


To gently stretch and relax neck muscles perform the following exercises. Do three sets of each in the morning, afternoon and finally just before bed every day.


“Extended Nod”
Lift your head slowly to look up at the ceiling until your neck is fully stretched. Hold for two seconds before slowly moving your head back down until your chin is touching the top of your chest.

If you have been at the computer all day, your neck will probably feel quite tight the first time you try this. Take it slowly and the tightness should relax gradually.


“Side to side”
Turn your head right slowly as far as until your neck muscles feel slightly stretched, pause for two seconds and then do the same movement towards the left.


“An ear to the shoulder”
Lean your head right so your ear moves towards shoulder until your muscles feel stretched, pause for two seconds and then repeat towards the other shoulder.

 

Keyboard Posture


The risk of suffering repetitive strain injury from keyboard work increases with poor posture. 

keyboard posture during lockdown to keep fit

Ensure you find a suitable place to work from at home and take adequate breaks You will probably find it easier to take the breaks when at home than at work, but getting your seating right is equally important. As attractive as it may seem, working from the sofa is not good for your neck, shoulder and back muscles. 


When you take a break, if you are feeling well, go for a 5-minute walk outside away from crowds. This is currently deemed safe in terms of the spread of coronavirus. As well as being some physical exercise, it is a great way to rest and rebalance emotionally and spend some time being mindful


You can check out this article for more tips on working from home effectively

 

2. Eat Healthier


We recently published three immune system boosting recipes which are very easy to follow. Packed with essential vitamins and anti-oxidants, combine all three into your weekly diet for a genuine boost to help your immune system strength.

Lockdown food to keep immune system strong

Two of the recipes can be prepared once and frozen in smaller batches for easy regular use. Enjoy real ginger extract tea in less than a minute every day and use the frozen chicken broth recipe to add essential nutrients for health in a wide variety of recipes instead of water from soups to rice. Together these offer a good way of avoiding long supermarket queues and shortages during these challenging times.

 

3. Beating Loneliness


Many people in the City live alone. Entering lockdown can mean that the only daily social contact they have is immediately removed. Over time, this can have profound adverse psychological effects if not monitored and dealt with effectively. 

Avoiding loneliness during coronavirus lockdown

When you are alone, and especially if you begin to feel down, it is important to focus on achieving mindfulness and appreciating that being alone does not mean you have to be lonely. Setting aside a period of me-time can be really good for you too. 


Use these challenging times to reassess the things that should really matter to you. Try to minimise your anxiety over commercial issues and instead focus your mind on showing love and compassion to family, friends and neighbours. 


Less is more, when more is not enough. 

 

4. Sleep Better 


It is not unusual to suffer problems sleeping during anxious times. A lockdown period to restrict the spread of coronavirus is of course stressful for most, but being stuck at home all day can also means you have not had sufficient exercise, so you are also not in a physically ideal state to sleep well. 

Improved sleep during lockdown

You can help yourself sleep better by following the military’s own special technique for falling asleep or get a professional to assist.