Staying Healthy While Socially Distancing

The new normal of staying home and social distancing has made going to the gym impossible, however, it should not stop you from exercising and maintaining control of your health. Emily Ansick, an exercise physiologist at EAMC, has outlined some helpful tips and tricks for your stuck-at-home diet and exercise routine. 

Create a roadmap or calendar

A great way to help get organized is to create a “roadmap” or strategic plan for your individual fitness goals. Ansick suggests using some form of a calendar to schedule your movement for the day. 

When deciding what to put on your calendar, it’s important to consider where your starting point is. If you are new to exercising, it may be best to begin with an achievable goal of three non-consecutive days a week for three months. Starting out at a pace that is accomplishable will help you achieve more long-term success.

“It’s important to look at your calendar every day to know when the exercise is scheduled, and once it’s complete, you can check it off. If you miss your exercise time, it’s important to reschedule.” 

Set S.M.A.R.T. Goals 

In the S.M.A.R.T. acronym, the “S” is for specific, the “M” is for measurable, the “A” is for attainable, the “R” is for realistic, and the “T” is for timely. Setting goals that are lined out using these descriptors will make it more likely that you will be able to achieve them. 

Ansick recommends evaluating your success after a three-month time period, and then planning for the next three months. “Setting S.M.A.R.T goals will benefit you in the long run,” says Ansick. “They will keep you on track and ensure that you get the most out of your health and wellness routine.”

Establish Healthy Eating

Now is a great time to establish a healthy eating routine that can be carried when your normal routine returns. When it comes to a grocery list, Ansick suggests making it throughout the week, and double checking it right before you make the trip to the store to ensure you have something healthy planned for each meal the following week. “This strategy will help you go straight from one item on your list to the next so you will not be distracted or tempted,” says Ansick. 

As for what to buy and when to eat it, Ansick says It is best to plan your meals with fresh veggies and fruit for the beginning of the week, and frozen for the end of the week. She also suggests using meal planning apps and websites to find healthy recipes. There are websites that have recipes for those who need a more specific outline for what they should eat. For example, this website has great recipes for those who are diabetic, and it is also a great resource for healthy meals for non-diabetics. 

Maintain an Established Workout Routine

When the pandemic is over and your normal schedule returns, there are a few things to consider when learning to maintain an exercise regimen that you may have established while in quarantine. “I think the most important thing is to create a schedule that is accomplishable once we return back to normal,” says Ansick. “Mornings are the most reliable time, because the business of life throughout the day won’t affect your routine. If you can schedule morning exercise regularly, you will be more successful at consistency.”

Find an Accountability Partner and Get Involved with Local Activities

Once the pandemic is over, consider asking a friend or friends to join you during some, or even all, of your scheduled exercises. “You’re less likely to skip the routine if someone is depending on you,” says Ansick. 

Ansick also suggests learning more about what is going on in your city and in your local gyms. “Follow gyms on Facebook and other social media apps to help keep you up-to-date on local activities and keep you more motivated.”