5 Simple Daily Wellness Tips For Runners On Lockdown
Streamline your daily routine to focus on health and wellness during coronavirus
The coronavirus lockdown has us all a little unsettled. If you feel like there’s nothing you can do to influence your health and wellness, take confidence. Whilst it’s true that there are no foods or supplements you can take to “boost your immune system”, there is plenty you can do to support your general health.
Here are 5 things to focus on every day to maintain control of your wellbeing
You might not have access to precisely the amount or type of food you want right now, but you can still focus on preparing healthy nutrient-dense foods for you and your family. Stock up on vegetables, fruits, and berries (frozen is a very good alternative to fresh). Eat wholegrains, pulses, beans, and legumes. Drink plenty of water, fruit or herbal teas. Make a big salad or stir fry at least twice a week. Cut down on highly processed foods and snacks (with limited access to shops, it’s a good time to kick the snack habit!) This isn’t a good time to impose a strict diet on yourself, just focus on maximising how much of the good stuff you get into your daily food intake.
Even if you can’t use your daily outdoor exercise for running, it’s still a great addition to your mental-wellness routine. Being outdoors for a walk will lower your blood pressure, help you manage stress, and literally give you breathing space from the day’s concerns. If it’s a sunny day, get sunlight on your skin for at least 20 minutes – it’s the best way to produce the important nutrient Vitamin D which plays a role in immune health.
You might be going through the full range of emotions from flat and down, to anxious and panicky, but try to soothe and calm yourself. Take 5 minutes at the start of each day to sit quietly, observe nature (even plants on your windowsill, or a tree outside your window will do). Write a journal if that helps you. Name your thoughts and emotions. Set an intention for how you want to feel that day. During the day, take time to sit or lie down, breathe deeply, close your eyes, and let your worried thoughts pass through your mind. Even 2 minutes of this will help.
At times of stress, sleep is often the first thing to be disrupted. Have you had trouble getting to sleep, staying asleep, or do you wake up feeling terrible? You’re not the only one. Try to go to bed at a regular time, even if you aren’t working during lockdown. Get off your phone and any other screen 30 minutes before bed. Wind down slowly, write down your worries in a journal, and make your bedroom as dark and quiet as possible. Try a relaxation app like Calm to help you unwind.
Create and connect
Experts know that connecting with others, and creating things, both have the power to calm us, lift the mood, and make us feel more positive. Try to connect with a friend or family member every day, whether that’s through a video call, phone call, or voice note. Get creative however you choose: it could be art, writing, baking, cooking, or even decluttering a drawer.
Stay well throughout this period and we look forward to seeing you when the race season reopens!