Keeping a routine during COVID-19 Lockdown.
It can be very easy to let all our usual routines and habits slip at challenging times like these. Below are some tips to implement to ensure you keep everything as "normal" as possible:
Wake up and go to sleep at the usual times Try to keep your usual sleeping pattern. If you normally go to bed at 10pm and wake up at 6am, it can be very easy to let this shift to going to bed at 1am and waking up at 8.59am before jumping straight on your laptop (unless you have kids!). Keep your circadian rhythm functioning as it should by: - Sticking to a consistent sleep schedule - Exposing yourself to the sun (ideally) or indoor light as soon as possible after waking up - Limiting evening tech. Artificial blue light (phone/tablet/laptop) are the worst. Try to reduce them 2-3 hours before bed. Hydration Drink more water! After waking up, before you reach for your morning tea or coffee, drink 500ml water. Our bodies de-hydrate during the night, so it is important we start our days being as hydrated as possible. For most people, 2-3 litres of water per day will be sufficient. I find personally that if I am at home, I find it difficult to drink as much water as if I am in the gym, as I always carry a bottle with me. Have a glass of water or a bottle next to you at all times when you are working. Particularly at this time, it is even more important that you stay hydrated! Keep your Training regime - prioritise your Health! You know how imperative this is for your physical but also your mental health at this time. For the time being I have shifted all of my clients online, either via the Zoom App or programming their home sessions so they can work through them when they have time. But do ENSURE you make time for your sessions. When you are working from home or just at home the whole day, it is very easy to let the hours pass and forget about your scheduled Training session. Put your sessions in the diary, block out an hour and prioritise them! If you are unsure what type of training is most beneficial for you at this time, get in contact here! Write a "To-Do" List / schedule your day I know this doesn't work for everyone, however having a schedule is definitely advisable. It's much easier to procrastinate when working from home compared to your usual environment, especially if you are not used to it. Plan out your day, including time to eat, your Training session and a lunchtime/afternoon stroll! Eat Well! Don't let your usual nutrition habits slip. Over the next few weeks, chances are you are going to be moving less than you usually would. You are at home the whole time, meaning there is constant temptation to eat food, even just through boredom! It's just common sense - if you're moving less, consume slightly less. Get outside! Go for a walk, ensuring you keep 2metres away from everyone. Even if it just 20 minutes - use this time to free your mind, listen to some music or a podcast and take in some Vitamin D! Get dressed Don't slob around in your PJ's! Get up, showered and ready as if you are going out to work. You will be way more productive! Mobility / stretching Aim to build a full body stretch into your routine at least a few times a week. It is amazing how much better just 10-15 minutes of stretching can make you feel, physically and mentally. Being more mobile and flexible will only have a positive impact on your Training and will also limit the chance of picking up injuries/niggles. Keep an eye on my Instagram and Facebook over the coming weeks for Home Workouts and health advice relating to Lockdown: