Science

How to cope with the quarantine during COVID-19 crisis

Today we would like to give you a few tips on how you can cope with the quarantine during COVID-19 crisis. 

First tip: Evaluate the significance of this situation with respect to your commitments and personal goals and look at the degree to which this situation can be perceived as a challenge or a benefit. Think positive! 

How to cope with everyday life?

Plan a daily routine with your commitments, short-term goals and physical active training that work for you. 

Try to focus on basic needs and take care of your physical energy through sleep, nutrition and hydration. Plan a daily routine with your commitments, short-term goals and physical active training that work for you. Try to focus on basic needs and take care of your physical energy through sleep, nutrition and hydration.  

How to cope with home office?

Find a good place at home where you can concentrate and where nobody bothers you. Don’t work where you sleep, because this could impact your sleep quality.

Furthermore, it is important to break up your sitting time – get up from your chair every 30 minutes to boost your glucose metabolism! Being active during several, even short times is more beneficial than being active once and then sitting the rest of the day. 

Try not to keep all electronic devices such as smartphone, tablet or remote controls close to you: first, it will distract you from your duties and secondly, you need to stand up every time you need them.

Food and nutrition tips:

Make a plan and buy only things that you need. Be strategic about the use of ingredients and prioritize fresh products. If you do have an appointment out of the house, make sure you prepare yourself a balanced and healthy meal. With homemade meals it is easier to control your intake of salt, sugar and fat and you avoid long queues for a takeout meal.

The most important aspect is to stay hydrated but avoid drinking large amounts of coffee or caffeinated soft drinks.

Training considerations:

Daily physical exercise is good for your general health and is boosting your mood. Avoid too intense or overly long sessions because it could lower your immune defenses. So do not perform exercises until exhaustion. Some athletics and stretching exercises could be a good choice. Pay attention to be well hydrated before, during and after the sessions. 

Stay safe!

Sources:

  1. Chavalier, M. D., Blanchard, M.D & Dusour M. D. (2020). Covid 19: Training considerations unter: https://ylmsportscience.com/2020/04/19/sit-less-more-more-and-more-often-during-the-quarantine/
  2. Crowley, F., & Doran, J. (2020). Covid-19, occupational social distancing and remote working potential in Ireland (No. SRERCWP2020-1). SRERC Working Paper Series.
  3. Latella, C., & Haff, G. G. (2020). Global Challenges of Being a Strength Athlete during a Pandemic: Impacts and Sports-Specific Training Considerations and Recommendations. Sports, 8(7), 100.
  4. Shahidi, S. H., Stewart Williams, J., & Hassani, F. (2020). Physical activity during COVID‐19 quarantine. Acta Paediatrica, 109(10), 2147-2148.
  5. Werneck, A. O., Silva, D. R., Malta, D. C., Souza-Júnior, P. R., Azevedo, L. O., Barros, M., & Szwarcwald, C. L. (2020). Changes in the clustering of unhealthy movement behaviors during the COVID-19 quarantine and the association with mental health indicators among Brazilian adults. Translational behavioral medicine.
  6. World Health Organization. (2020). Food and Nutrition Tips during Self-Quarantine.

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