Corporate Fitness and Active Aging

A Guide to Surviving Quarantine for the Active Ager

GettyImages-5791348582020 has become a year to remember and maybe not in a good way, but instead on focusing on our limitations, lets focus on what we can do. Here is your guide to surviving quarantine:

  1. Get outside and get some vitamin D! You may have heard that UV light kills the COVID-19 virus, so in a sense, going outside can be safer than visiting indoor public places. It is also more difficult for the virus to spread with increased ventilation, and what better ventilation is there than being outside? Not that you need another reason to get outside, but some doctors believe that individuals with vitamin D deficiency are more likely to contract and experience more adverse side effects from the virus. While the jury is still out on how big of an impact vitamin D deficiency makes on COVID-19, vitamin D plays a vital role in your immune system as well as supporting bone health, muscle function, your gut microbiome and more.
  2. Find ways to socialize, safely. The last thing you need right now is a reminder to “social distance” but here it is anyway. Virtual gatherings are a safe and easy way to keep in touch with loved ones. “Meeting” online can also help you expand on your relationship with the ones you care about. When I’m virtually “hanging out” with friends, we often play games and I’ve been able to learn new things about my friends, like how competitive some of them are or new likes and dislikes. Virtual gatherings are also a great way for you to connect with grandkids, grandnieces or grandnephews.
  3. Eat right and exercise. If you weren’t doing this before, I really hope you are considering it now. Eating nutritious meals and exercising regularly can help keep your body in tip top shape but can also aid in fighting off any colds or flus. Exercise is also a great way to release any mental stress, which let’s be honest, we are all a little tightly wound right now. Lastly, it will give you something to do! If you are like me and have been somewhat bored sitting at home, try a new online group fitness class, NIFS has plenty to go around. Aim for 150 minutes of exercise weekly.
  4. Catch some ZZZ’s. If there is one thing you can put your new extra time towards, its sleep. Sleeping helps your body recover and keeps your immune system running efficiently. If you are someone who struggles with getting a full eight hours, try flipping off any screens 1 hour before bedtime, avoid meals or snacking 2 hours before bed and caffeine 6 hours before bed. Try to follow a nightly routine, maybe with some meditation or deep breathing exercises. Creating a habit for sleep teaches your body to relax and gets you ready for a restful night.

What are you doing to stay healthy during the pandemic?

Topics: senior wellness programs quarantine

Tips for Combating Eating Out of Boredom

GettyImages-1131960080 (1)We are in the throws of quarantine and you’ve gone through yet another bag of Cheetos without paying much attention to them. Sound familiar? If so, you could be eating out of boredom. Now that most people are working from home, it can be challenging not to grab an extra snack during that conference call or while typing out an email. This kind of eating can add up quickly and cause a lot of detriment to your health and weight loss goals. Focusing on your nutrition is crucial during these times where it can be difficult to workout with most gyms being shut down.

Here are a few tips to help combat boredom eating:

  • Remove unhealthy snacks for your house. This one is simple, avoid the urge all together by getting rid of any unhealthy snacks that you might have. Try to replace them with the healthy options that are mentioned below.
  • Drink a glass of water instead. Oftentimes you are in need of hydration rather than food and the sensation can feel similar between the two. Drink some water and then decide if you are actually hungry or not. How many bottles of water have you drank today?
  • Chew sugar-free gum. Again, another simple solution, but it could help save you from a lot of empty calories. Chewing some gum can help sate some feelings of hunger and give you a little distraction from being bored. Opt for sugar-free options to avoid extra calories and sugar.
  • Distract yourself. Find a way to keep yourself busy to distract yourself from hunger or being bored. Do some bodyweight exercises, go for a walk, or skype a friend or loved one over the internet! Anything to help keep your attention and prevent unnecessary snacking.
  • Find a healthy replacement. If you have tried everything and need to have a snack; try to make it a healthy one! Eat something that is nutrient dense and that will provide satiety. Some examples could be an apple and peanut butter, low fat popcorn, or veggies and hummus. Fruits and vegetables are always a good option.

What ways have you found to be useful to combat boredom eating while at home? Share in the comments!

Topics: quarantine