The Quarantine Routine: How to maintain your sanity when you’re stuck @ home
If you’re practicing social distancing or are in self isolation you may already be feeling the effects of your regular routine being turned upside down. Your usual 6 AM classes are cancelled, your favourite downtown healthy eatery is closed and you haven’t gotten up from your less-than-ergonomic kitchen table/ “desk” in over 6 hours…
First of all, whether you’re working from home or not, these guidelines for staying healthy and creating a workout / nutrition routine can and should be practiced now. They should however, also be turned into habits that you can continue with after the pandemic has subsided and life is back to normal!
Below are 5 tips you can implement right now to ensure you do not go crazy through a two (or more?) week self-quarantine and don’t fall prey to the working from home trap: eating out of boredom/ procrastination (like I know I do!)
TIP 1: STOCK UP
And not just on toilet paper and canned goods. Grocery stores are still open and the supply chain of fresh, whole foods has continued to go strong(ish). On your next grocery outing try to get at least 5 ingredients (if not them all) from the list below:
Cruciferous veggies: cauliflower, broccoli, brussel sprouts, etc
Food rich in the antioxidant glutathione: avocados, asparagus, okra, spinach, broccoli
Omega 3 rich food: like salmon, sardines, algae, walnuts, flax seed
Vitamin C rich foods like: kiwi, strawberries, oranges, bell peppers
High protein & nutrient (especially sulphur) rich foods like: beef, fish & poultry
*Equip your pantry with dried beans, lentils, canned tuna and other healthy non- perishables
*Stock your freezer with frozen veggies, berries and, now that you’ve got them time, prepared frozen meals like soup, chilli and curry! *If you are in true quarantine, try an online grocery delivery service, UberEats, or get a friend/ family member to pick up the goods for you!
TIP 2: CREATE (AND STICK TO!) A SCHEDULE
Now is the time to work on dialling in your sleep and finding out your individual productivity high time.
Start with when you know your brain works best (for me 7:00 AM - 2:00 PM is ideal)
Then think about when you know you start to lose focus, get a little antsy and probably start to crave a sugary pick me up (I crave all the cookies right around 3-4 PM) → THIS is a great time to insert a workout or take a walk outside!
If you do not have a desk or comfortable place to work at home, make sure you schedule a stand- stretch-move 3-5 minute break at least every hour. (Tip - set a timer on your phone or stove every time you sit down again!) Get up from the couch, do a quick cat cow stretch, find a different position to sit (or stand at your counter by using a large box as a laptop stand!) and tell your back/ chiropractor- “you’re welcome”
Ensure you are sticking to a wake up routine. If you normally are up between 6-8 AM even on the weekends, keep that going!
Get ready for the day. If you stay in your PJ’s all day, you will feel like a slob —> not ideal for productivity!. Get up, take the dog out, shower, make your bed, put on real clothes and start working at a consistent time.
MOVE YOUR BODY! You have at least an extra 1-2 hours in your day from not commuting / doing your makeup - take advantage of that by trying out one of our free online workouts!
You’ve got nothing else to do, so go to bed! Getting enough sleep has never been easier and proper sleep patterns will help your body’s immune system stay strong
Schedule in regular eating periods, to avoid eating at 10 PM (and not falling asleep until 12 AM) similar to your bedtime/ wake routine, keep it consistent to what you’re used to
Have some fun with it! Check out these “Healthy Routine” Schedule templates on Pinterest!
TIP 3: Dive into your “Must Read” booklist!
If you’re anything like me you have an extensive list of podcasts to listen to, books to read and movies to watch. Rarely do I have time (or make time) to sit down and dive into a good book, what better time than now!? If you’re looking for a great read check out my top 3 faves:
Harry Potter (any of them but my top in the series are book 5 & 6!)
White Oleander by Janet Fitch
Cutting for Stone by Abraham Verghese
TIP 4: GET OUTSIDE
Even if you are restricted to staying within the limits of your house/ yard, put a jacket on, go for a walk (if possible) or even try out one of our at-home workouts on your patio! Both sunlight and fresh air can have mega positive effects on your overall mood (thank you Vitamin D), sense of well being and yes respiratory health! Feeling super lethargic? Pop in your headphones and try a new playlist to pump you up and turn that walk into a run - our Coaches posted their faves here! #freshairforthewin!
tip 5: keep the connection
Continue interacting with others. We are the most connected we’ve ever been in history - through FaceTime, Skype, social media and communities like the Wolfpack Facebook group! Although we need to physically distance ourselves from others, we can still keep in contact through many means of communication. With a little extra time on your hands and everyone working from home it’s a great time to call up an old friend, teach your grandparents how to use Facetime and share your successes in the #STRONGERASAPACK Facebook challenge group!