Healthy To Do List

“In order to pull together we must stay apart.”

Social distancing has proven to be one of the most, if not the most effective ways to slow and lessen the impact of an epidemic like this.  Social distancing flattens the curve.  This does not come without its challenges.  We appreciate how difficult it can be for many who are now experiencing cabin fever and finding it difficult to put down their day.  Which is why we have teamed up with Friend of BEO, Karl Henry who has shared his top tips for this weeks healthy to do list so why not give it a go?!

1. Stop Grazing

Time your meals!  If you can, plan out your meals for the day ahead — so that you know what you’re going to eat and when.  If you skip a meal, you will get hungry (and maybe even hangry) and that will increase your chances of mindless grazing!

When your brain knows there’s a plan, you’re more likely to be more mindful around food.

2. Cook Healthy Meals

It can be difficult to motivate yourself to cook healthy meals but we all have time on our side!  Start out by setting small, measurable goals that will help you get to your overall large goal.  For example – try to eat 5 servings of fruit and vegetables a day, incorporate leafy green veggies into 3 meals a day etc.  And definitely keep a food journal. This is extremely helpful to track how much you’re eating – sometimes you don’t realise how many small bites here and there add up.  You can do a hand-written food journal or go digital and log your food on an app, MyFitnessPal is a great resource!

3. Drink 2 Litres of Water P/D

Aim for between 1.5 and 2 litres per day.  We appreciate this can be difficult but keep a log of it and set yourself challenges,

It’s cheaper than any fancy anti-ageing product on the planet and the most important component for a healthy body and mind and yet we tend to cut corners when it comes to hydration.  For more inspo to drink water read our post HERE.

4. 30 Minutes of Exercise P/D

If you are not keen on sweating to a workout DVD or online class at least try and get outside for a walk / jog / run.  Getting some fresh air and hitting the pavement will do wonders for your mental health.  We may be self-isolating but we can still go outside!

These days many of us are feeling the dreaded cabin fever and this can lead to us feeling down and less than average – half an hour of exercise could be the difference between a self-pity sob session and a well-deserved hit of self-confidence, so get sweaty. Your body will thank you in the long run.

5. 5 Minuters of Movement P/H

It would be easy to park yourself in from of the telly for the day but honestly you are not doing yourself any favours.  Set a reminder on your phone to motivate you to move throughout the day.  Even if its just to do a couple of squats / jumping jacks during ad breaks or going up and down the stairs a few times to stretch your legs.  Even a single “brisk” minute of moving can have a noticeable impact!

6. Social Distancing

Official advice from the HSE states that Social distancing is important to help slow the spread of coronavirus.  It does this by minimising contact between potentially infected individuals and healthy individuals.

Social distancing is keeping a space of 2 metres (6.5 feet) between you and other people.  Do not shake hands or make close contact if possible.

7. Call an Old Friend

Sometimes we bump into old friends on the street or a shopping centre.  You chat for a few minutes and say goodbye.  You think to yourself that you should do that more often but then life interferes and you never quite get to it.

Well now is your time to catch up!  You might be feeling lonely during this period of self isolation but trust us, so many others are too.  Why not reach out to an old friend that might appreciate a phone call?!

8. Get Up at the Same Time

Healthy morning habits can bring order to our lives and kick-start a daily routine that benefits our overall well-being and productivity.  Stronger immunity, improved concentration and emotional stability could be 40 winks away!

9. Listen to the News

Keeping a realistic perspective of the situation based on the facts is important.  It is necessary to stay informed but set limits for news and social media.  The constant stream of social media updates and news reports about coronavirus could cause you to feel worried.  Sometimes it can be difficult to separate facts from rumours. Use trustworthy and reliable sources to get your news.

Read up-to-date, factual information on coronavirus in Ireland here.

On social media, people may talk about their own worries or beliefs.  You don’t need to make them your own.  Too much time on social media may increase your worry and levels of anxiety.  Consider limiting how much time you spend on social media.

10. Do 5 Positive Things P/D

It’s difficult enough to stay motivated and upbeat while the rest of the world weighs on your shoulders.  Being aware of what feeds your mind and body is half the battle.  Once you see how much better you feel when you do each of these, the more you’ll want to do it and it will become second nature.  Everyone is different so figure out what things make you happy.  It could be as simple as starting and ending each day with gratitude.  It could be reading a story to your child.  Whatever works for you is what you should do!

11. Spring Clean

Nothing feels quite as satisfying as coming home to a clean house.  Cleaning your house top to bottom can be overwhelming — not to mention, time-consuming — so take it room by room because we have time on our side now so no excuses!

12. Do Gardening

Gardening is a mindful activity that engages your senses.  Mindfulness is the act of being totally present in the moment. When you are planting, watering, and weeding your senses are fully engaged in the sights, sounds, smells, tastes and tactile sensations of your garden.  If it works for you, give it a go!

13. Scrub Your Hands

You can help to stop the spread of Coronavirus by simply cleaning your hands.  It is vital to use soap and water or alcohol hand rub to clean your hands regularly.  Official advice on hand washing from the HSE is as follows:

How to wash your hands with soap and water

  1. Wet your hands with warm water and apply soap.
  2. Rub your hands together until the soap forms a lather.
  3. Rub the top of your hands, between your fingers and under your fingernails.
  4. Do this for about 15 seconds.
  5. Rinse your hands under running water.
  6. Dry your hands with a clean towel or paper towel.

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