The pandemic caused substantial changes to our lifestyles. Stay-at-home orders and social distancing generally made us more sedentary and unhealthy, from many points of view. The average person probably put on a few pounds. More so, many people’s mental happiness may have declined due to a lack of socialization. Thankfully, we’re starting to see the end of lockdowns, and we can begin rebuilding our minds, body, and career. Combine physical exercise, healthy food, and meditation, and you’ll feel better, stronger, and more capable of advancing your career.
Let’s explore five alternatives to reset our system:
1. Combating occupational disease
Deskbound jobs are dangerous if left unchecked. And if office jobs were problematic before, nowadays, the issue is greater. The combination between the static nature of desk jobs and the pandemic’s general inactivity is highly detrimental to our health. Sedentarism, or lack of activity, can cause many health problems. Too much sitting can lead to chronic pain, cardiovascular problems, and metabolic issues. That’s why it’s vital to contrast it with regular breaks. As a general rule, you should take a 5-minute break every half an hour. This might be taking a few steps around your room, or even grabbing a cup of water or coffee.
Alternatively, people that spend too much time on their feet are also at risk. Standing too much can strain leg muscles, ligaments, and veins. Just as you would take a break from sitting down all day, take a few breaks from standing to sit for a few minutes.
2. Sport, self-massage, and stretching
Apart from small work breaks, you should work out a few times a week and stretch daily. Physical activity is one of the best ways to replenish health, according to research. Workouts don’t have to be complex or take up a big part of your day. You can use your own bodyweight or opt for weights. Search the internet for beginner home workouts and get right into it. Put on some music and make a party out of it!
Also, don’t forget to include heart exercises. Even in tight spaces, you can still perform jumping jacks, burpees, and similar cardio drills that will do wonders for your whole body.
Don’t forget how important it is to stretch and massage your muscles after a work out! Take 5 to 15 minutes to do a few stretches. For muscle soreness, using a foam roller will help with this.
3. Plant-based nutrition, hydration, and sleep
The general eating trend of the pandemic is delivery food. We’ve all been there. Unfortunately, fast food damages our physical health and keeps us from being happy with ourselves. If you want to improve yourself beyond recognition, start integrating plant-based meals into your diet; this means little to no animal products. It may seem challenging, but the rewards are well worth it. Don’t know where to start? Here are the basics:
- Fruits in a large variety. Incorporate a piece of fruit in meals or swap them out for an afternoon snack.
- Vegetables should be your foundation. Eat them raw, boiled, and cooked.
- Tubers like potatoes, beets, carrots will give your body energy for longer periods.
- Whole grains like rice, grains, oats, barley help with digestion and balances your system.
- Legumes such as beans, lentils, pulses are fantastic sources of protein without inflammatory components.
Sleeping and drinking enough water are also fundamental. Generally, you want eight hours of quality rest. Furthermore, the “8 by 8 rule” is a terrific way of keeping count of your water intake: drink eight 8-ounce glasses of water daily.
4. Meditation and yoga
Just about everybody knows about meditation and yoga, but very few practice it. There’s a reason why similar disciplines became so popular even in the Western world – it’s because they work. For instance, Hatha yoga and Tai chi are excellent practices for newbies. Search online for a few simple routines, try them for a little bit, and see how you feel.
5. Mindfulness techniques
The last point of our list regards stress management. In this mind technique, the individual tries to rationalize the negative feelings as soon as possible. Becoming aware of harmful emotions can cancel the consequences of said sentiments. It takes a little practice, but the method can save you a ton of headaches.
For example, suppose you’ve received some bad news at work regarding hour reduction. Instead of feeling dreadful, try to become aware of your emotions and control them from the get-go. Sure, fewer hours mean less pay, but nothing fatal happened in the grand scheme of things. You’re not in control of the hour management, so why go crazy over it? Breathe in deep a couple of times and go on with your day stress-free!
The pandemic situation is harsh on everyone’s mind, body, and career. However, by eating clean, sleeping well, and drinking enough water, you’ve made the first step to a healthier lifestyle. Add in physical activity, stretching, and self-massage, and you’ll reinforce yourself with golden armor. Lastly, adding mindfulness techniques and frequent meditation/yoga will make sure your mind is ready for any challenge.
BIO: Charlie Svensson is an experienced writer and content creator on topics such as education, marketing, and self-growth.