COVID-19: Practical Strategies to Help You Stay Healthy During a Pandemic - True Conditioning

COVID-19: Practical Strategies to Help You Stay Healthy During a Pandemic


COVID-19: Practical Strategies to Help You Stay Healthy During a Pandemic

March 22, 2020

Written by: Sophie Manfredi


We are facing a global pandemic and this is something we have never experienced before. Under these stressful and uncertain circumstances, there are many things out of our control. However, we can control how we take care of ourselves and our bodies!  By focusing on the things things we can control we can work towards keeping ourselves and others as healthy as possible. Below are some simple but enormously helpful tips for staying healthy during the COVID-19 Pandemic.

Protective Measures

1.Wash your hands

Soap! Water! 20 seconds! We have heard it many times, but its importance can’t be over emphasized. Hand washing is a simple, first-line defence to maintain basic hygiene and prevent the spread of viruses. Get into the habit of washing your hands before you leave the gym, workplace, or other location, and again when you first enter your home. 

2. Social distancing

We all know this one, too! Maintain a physical distance from people, especially when outside of your immediate household. Aim to have a 2-metres distance between yourself and others.

3. Cover your lower face when you cough/sneeze

Viruses, including COVID-19, can spread through droplets. If you need to sneeze or cough, cover your face with your arm or the crook of your elbow, not your hand. 

young fitness woman hiker legs at forest trail

Immune System Boosters

1.Eat Whole Halthy Whole Foods

Many businesses are currently closed but the grocery store is not! Luckily we still have plenty of access to healthy, whole foods, including vegetables, fruit, lean meats(chicken, lean beef, pork, fish), complex carbs(sweet potatoes, oats, brown rice), and healthy fats(olive oil, avocado, coconut, nuts and seeds)! Take this time to evaluate your diet and include nourishing, nutrient-rich foods full of vitamin A, C, magnesium, and iron to help support your immune system. 

2. Stay Hydrated

Aim to drink at least two litres of water daily. Easy tip: Each time you eat, have a sip of water between every few bites. This also aids digestion – liquid helps break down food which makes it easier for your body to absorb nutrients. 

3. Move your body!

You don’t have to do a crazy workout every day to get the immune boosting benefits of exercise. Try to incorporate some sort of daily movement to keep your body healthy – go for a walk, try an at home bodyweight workout, or a light stretch routine. Send us your daily movement videos and we’ll cheer you on!

4. Stay in Contact

Social distancing doesn’t mean cutting yourself off from communication and support! Just because we can’t be in physical contact with our friends, family, and local businesses doesn’t mean you have to hide from the outside world. Use Facetime, social media, and group chats to keep your relationships strong. We are in this together and can all use the support of friends.

5. Enjoy the Outdoors

Get outside and enjoy the open space. Five minutes of relaxed, slow breathing and taking in some fresh air can reduce stress and ease tension. And absorb some sunlight and get some good ole’ Vitamin D, too! Vitamin D is essential for building and maintaining healthy bones. Spending 10-15 minutes outside in the air and sunshine can help lower blood pressure, heart rate, stress, anxiety, and irritability. (I bet we can all use that right now.

6. Sleep 8 hours a night

Did you know that fewer than 6 hours of sleep in just one night can lower your disease fighting T-cells by a whopping 70%? Sleep is the gold standard of immune system health. If you currently have reduced work hours and more time at home, it’s a good time to implement a bedtime routine to help reset your sleep schedule. Some simple strategies to try: lower the lights in your house 2 hours before bed, limit screen time, read a book, eat a healthy meal 2 hours before bedtime, stretch, or meditate. Find a strategy that helps you wind down and then be consistent with it to make it part of your overall health routine. If you want to learn more about why we need quality sleep and how to get it, I highly recommend the book, ‘Why We Sleep’ by Dr. Mathew Walker.

7. Manage your stress 

Trust me! I understand how difficult this can be but taking care of your mental health is important. Try spending a few minutes meditating in the morning, bond with your family, read that book you’ve been waiting to read, try a new recipe with healthy foods, or add to your stretch routine. We all need these strategies now!

Stay happy and safe out there, guys! We hope to see you back at the studio soon. 

Written by: Kate Balen