The country had been implementing quarantines as a precaution in spreading the COVID-19 virus, changing our normal routines, and limiting our physical activities. Maintaining our individual health is very challenging nowadays. Quarantine made us isolated in the comforts of our home. But since industries, businesses, and employers must continue their operation, most of us took the work at home while trying to make sense of these uncertain times. Most of us had been struggling to maintain good health and proper nutrition with limited food access and availability. Our mental health had been challenged as well in the absence of our support systems, routines, and things that usually bring us joy and happiness. More than six (6) months in isolation and quarantines may have affected our daily lives, but, it is still not an excuse to stay fit and healthy. Here are some tips that you can follow to stay fit and healthy, physically and hopefully, mentally.

• Come up with your new daily routine.

Maintaining normal activities can help you stay sane and okay. Waking up, sleeping, eating, working out and doing exercise at the same time everyday will benefit your mental health as well as your physical health by maintaining normalcy.

• Plan your meals.

Planning your meals, daily or weekly, may help you choose healthier and more nutritious food instead of just ordering from a nearby restaurant or fastfood. Your may also take this time to hone your cooking skills, or just discover it during the quarantine. A lot of easy and healthy food recipes are available online. You may check out the official Facebook Page of National Nutrition Council and DOST-FNRI for some recipes. Choose ingredients that will boost your immune system such as fresh fruits and vegetables which are rich in vitamins and minerals. Eat a variety of healthy, safe, and nutritious food as stated in “Kumainment No. 1” of the National Nutrition Council.

• Exercise daily.

You may start from small and short exercise in the first few days of your quarantine and add additional minutes and new exercise as you go along. This will help you stay active and maintain or better yet lose your weight as you increase your metabolism. This will also help you get enough sleep and rest well.

• Establish your own food garden.

Take this opportunity to establish your own food garden in the comforts of your home. This will help you have access to safe food and fresh produce even during the quarantine. Gardening will also help you increase your daily physical activity and help you connect with mother nature. Read more on food gardens by accessing the 2018 Nutrition Month Talking Points in the official website of the National Nutrition Council.

• Take breaks and sleep well.

Sleeping pattern and body clock may have been affected during this pandemic, but it is a must to maintain your sleeping pattern and get proper rest and enough amount of sleep to maintain or even boost  your immune system. If tired from work or daily chores, breaks are also important for your physical and mental well-being.

• Support local.

With limited mobility and access to your usual grocery stores and supermarkets, your may want to consider purchasing from nearby “talipapa” or through online sellers for your fresh produce. Most of the time, they sell fresher meats, vegetables and fruits, poultry, and fish at a lower price. Take this time to support our local farmers and traders. You may be surprised of the local products that your area produces.

• Make household chores as fun workouts.

You may have to be creative with your workouts during the quarantine since most of the fitness gyms, sports complexes, and parks in your locality are currently closed or with reduced capacity. Turn your household chores into fun workouts. Include some dance steps when washing the dishes, some stretching while sweeping the floor, or some exercises while doing your laundry. Include other members of your household and consider it your bonding time.

• Connect with your love ones.

You may feel alone during the isolation, but do not forget to focus on what really matters and on the things that you can control. Your love ones are there to help and support you. Connect with them, resolve previous issues, and try to be together and available for each other during these uncertain times.

This pandemic may have changed your daily activities and routines permanently, and may have affected you one way or another, but do not forget to take a deep breath, and take care of yourself. Maintaining your health and mental well-being will help you boost your immune system and overcome this pandemic. Do not forget to practice minimum health and sanitary protocols to avoid contracting the virus. Stay safe mga Kanutrisyon! -EMArcinue