The recent COVID-19 pandemic forced citizens around the globe to stay at home while carrying out their daily routines. Staying at home was essential for preventing exposure, spreading the infection, and flattening the curve. The change in routine has left many in the dark regarding leading a healthy lifestyle. Apart from stopping COVID-19, it is also important we learn 10 ways to stay healthy at home.
10 Ways to Stay Healthy at Home
There are plenty of options to help keep your family healthy while at home. These healthy changes will help you reduce the risks of diseases. This article will help you discover 10 ways to stay healthy at home.
Make smart substitutions. Swap red meat and processed foods with fish, chicken, and vegetable proteins like chickpeas, seafood, lentils, or beans. Snack wisely. Choose healthy snacks like low sugar and low-fat yogurt, fresh fruits, or nuts. Also, cut down on sugary drinks.
Add more fiber. Switch to wholemeal brown rice, pasta, and bread. Eat fresh vegetables and fruits as opposed to tinned food. Advance meal planning. Prepare healthy meals in advance to make healthy changes. Freeze or refrigerate it to enjoy it on a busy day.
Adequate intake of water and other fluids helps in keeping your body strong. Also, water gives the body the ability to fight infections and viruses. To avoid getting distractions that might prevent you from taking adequate fluids, you can use techniques such as drinking a glass of water 30 minutes before a meal.
Drink infused water. Use apps to track your fluid intake. Use water or seltzer to replace drinks like coffee and soda. Using a reusable water bottle. Also, drink herbal teas such as chamomile to improve sleep and peppermint tea to ease digestion problems.
Another one of the 10 ways to stay healthy at home is through exercise. Basketball camps and clinics offer players an environment to learn new skills and techniques while exercising. However, because of restrictions, one can opt to exercise from home.
A moderate activity enables you to breathe as hard as you can. Also, a vigorous workout uses your large muscles and helps the heart to beat faster. In addition, it makes you breathe deeper and faster as you sweat. Physical activity is helpful for your mood, sleep, and energy. Remember to limit sedentary lifestyles like lying down, watching TV, or sitting.
Exercises You Can do From Home
Walk or stand up while reading or answering emails and messages on your phone or laptop. Walk fast inside or outside your home to speed up your heart rate. Sweating is also essential. Walk up and down the stairs, taking every other step to give the legs a good workout. If you have little open space or have no stairs, you can walk, jog in one place or do jumping jacks. Keep moving for at least 10 minutes.
When it comes to swimming, you can choose different swim styles. Work with professionals if you need swim spa renovation so that you can exercise while at home. Dance with your partner or children. Use hand weights or any object that has enough weight. Do squats, bend with your knee and with your back straight. Stream live exercise sessions on social media.
Get Enough Sleep
Well-rested individuals can cope with stress better and can control their appetites. Lack of sleep may lead to overeating. According to research, lack of sleep puts hunger hormones out of balance, leading to overeating. Getting enough sleep eliminates the need to stay awake to snack.
Lack of sleep could also lead to premature aging. Get 8-9 hours of sleep and ensure you sleep and wake up at consistent times. The 10 ways to stay healthy at home involve learning to rest. To help you sleep, set a wind-down routine.
These are the things you need to do every night before sleeping: silently reading, meditating, or listening to music. Avoid watching TV close to sleep since the blue light suppresses melatonin-a hormone responsible for inducing sleep.
Another one of the 10 ways to stay healthy at home is staying connected with others. Being connected is important since being alone is associated with poor mental and physical health. Hearing a familiar voice and sharing a smile on a video call is comforting and can increase your happiness and reduce stress.
Set Up a Home Office
To prevent back pains, set up a home office. According to CDC, the ideal office chair should have an armrest and a seat height that allows you to place your feet flat on the floor. Your hips and knees should be slightly above the 90-degree angle. Also, you should invest in a seat that supports the lower back curvature.
The computer should be at arm’s length, with the top of the monitor at or below your eye level. Increase the font size as necessary to reduce eye-straining; otherwise, you might end up needing vision care health services.
Keep Yourself Entertained
Another 10 ways to stay healthy at home is by keeping yourself busy. Watch your favorite shows, listen to music, subscribe to YouTube tutorials, play a video game, or learn a new skill.
Being mindful about what you do or paying attention to what is going on around you helps cultivate your sense of being. Mindfulness helps you to overcome loneliness, stress, depression, or anxiety. You can incorporate mindfulness into all activities, from minding what you eat to breathing properly. Take time to eat your meals and avoid distractions.
Also, breathing slowly can calm the parasympathetic nervous system to cultivate a sense of inner peace. Also, practicing mindful thinking helps in coping with negative feelings. Admit without reacting when your emotions are on the rise and getting out of control. You can take your time to express your feelings through painting, journaling, or talking to someone.
Ensure your home is in good shape for you to live a healthy lifestyle. For instance, a bad roof could cause leaks which cause water damage. Water damage is responsible for causing mold to grow in homes. This could lead to breathing issues or respiratory symptoms such as a runny nose or watery eyes. Vacuum at least twice weekly. Clean and wash the things that are used frequently. Also, avoid leaving dirty dishes in the sink for too long.
Wash Your Hands
If you want to stay healthy year-round, you need to wash your hands. Viruses can live on the surface of your hand for 24 hours. You can become sick if you touch a virus-covered surface with your hands. Use warm soapy water to wash your hands. Avoid touching your mouth, nose, and face. Apart from causing infections, touching your face with dirty hands can lead to acne. This might force you to seek dermatology services or pay a visit to facial clinics.
Eliminate Bad Habits
Avoid getting into the habit of eating junk at night, drinking too much, or smoking in your bedroom. These bad habits can harm our health and reduce our activity while at home. Also, remember to bathe or shower, and take care of your teeth. Many people brush but forget to floss. Also, remember to visit your dentist for dental care. By eliminating these vices, you keep your family healthy.
No matter your age, you need to take care of your body to prevent illnesses. During a pandemic like COVID-19, there are a lot of things you can do to keep yourself and your loved ones safe. The actions are crucial for your physical and mental well-being. Making the right health choices will help strengthen your immunity and reduce the likelihood of an illness. The 10 ways to stay healthy at home will help you stay healthy year-round.
Benefits of Staying Healthy at Home
Now that you know the top ways to stay healthy at home, here are some great benefits you can enjoy:
One benefit of the 10 ways to stay healthy at home, is building more confidence. When you work out every day, your confidence level grows. At first, walking, dancing, swimming, running, or strength training may seem tiring, troublesome, or hard. However, after a short while, the pain and challenges will be worth it as you enjoy seeing your body changing. The boost in confidence is both physical and mental. As you begin to believe more in yourself, you may start taking on more challenges.
This is one of the benefits and main reasons you should learn 10 ways to stay healthy at home. A lot of studies have shown evidence of links between living longer and staying healthy. Staying healthy here means exercising regularly, not smoking, eating healthy foods, and drinking healthy beverages.
Taking a walk can help you reduce stress levels when you have a lot in mind. Exercise helps the body to release feel-good hormones called endorphins. Also, the endorphins will help you sleep better and act as a natural painkiller. In addition, exercise helps your body release catecholamine, responsible for inducing flight or fighting responses, which will help protect your body from stress. Exercising helps reduce stress by keeping your mind off bad habits. You can use exercise to reduce your appetite or quit smoking.
Eating healthily and exercising will help you live longer. Complications such as diabetes, cancer, or heart failure are linked to living a sedentary life and a poor choice of foods. Despite having a family history of a particular disease which may increase your chances of contracting other conditions, your choices will either make it worse or mark its appearance.
Eating lots of fruits and vegetables equips your body with antioxidants and fibers it needs to keep your cells healthy. Therefore, eating well and exercising is good for your overall health.
Improved Mood And Brain Health
When you eat a good diet and exercise properly, it helps improve your mental health. Positive changes occur in your brain when you exercise. Also, working out enables the efficient flow and circulation of oxygen and blood to your brain. As a result, your mood and memory improve as new cells are created, and they make a stronger connection between communicating cells. Also, exercise helps in fighting anxiety, anger, and depression.
Eating well and working out supply the body with more energy. Exercising for as little as 20-30 minutes helps to improve your focus, concentration, performance, mental clarity, and creativity.
Losing or Maintaining a Healthy Weight
Eating right helps in losing excess or maintaining a healthy weight. Eating plant-based diets or a diet rich in fiber and protein allows you to eat as much as you want and still lose some weight. Calories are essential, and so are their quantity and source. Refraining from eating overly processed and sugary foods will help you achieve weight goals.
Workout helps to even out your body by burning excess calories. Getting rid of excess fat helps to reduce the pressure and stress on your organs, which ultimately prevents the risks of diseases.
Healthy Organs And Gut
The stomach comprises both good and bad bacteria. A balance between the two is desired and occurs when the good bacteria outweighs the bad bacteria. These bacteria assist the body with metabolism and digestion. Other bacteria help in making vitamin B and K, which help in fighting viruses and bad bacteria. Inflammation in the gut occurs when an alteration to the biome occurs.
Failure to deal with the inflammation could cause a systemic infection. To help your colon thrive, you need to eat fermented foods and fiber and get enough probiotics. It will help in preventing digestive diseases. Working out also improves organ and gut health since it enhances proper circulation. Twenty minutes of exercise is enough to reduce inflammation in your body.
Good blood flow also ensures all the body parts receive the desired nutrients. In addition, your blood transports cells and hormones throughout the body. Also, exercise helps in facilitating ease in communication.
Even when you’re stuck at home, you can stay healthy. These ideas can help you build healthy habits at home that work whether you’re quarantining or reentering the world.