I don’t know about you, but the last three weeks have been pretty tough, mentally and physically.
Rather than complain about how I’m stuck at home when it should be baseball-watching, rock-climbing, patio-beer-drinking season, here’s what I’m doing daily to stay fit (and sane) during this lockdown.
Sticking to a regular sleep/wake routine.
Our bodies crave routine, and the best way to satisfy that physiological need is to go to sleep and wake up around the same time each day. Ideally, you’d want to get 7-9 hours of sleep each night, so figure out when you need to wake up (for work, etc) and subtract to determine a timeframe to call it a night. For me, I try to get to sleep around 10-10:30 pm and wake between 6:30-7:30 am. Keeping a similar schedule on weekends is ideal (within an hour of your weekday sleep/wake times).
Getting dressed in real clothes instead of wearing PJ’s all day.
Plain and simple, this helps maintain a sense of normalcy. You’ll feel more effective as you work from home or tackle your home improvement list. Other “little things” that help maintain normalcy: making your bed…
Taking long walks outside.
The best thing you can do for your overall health and fitness right now is take a long walk. Walking is a low-stress, restorative activity. And god knows, we’re all hyper stressed out right now. As a bonus, you’ll get out of the house and soak up fresh air and sunshine.
I’ve noticed a lot more people walking around my neighborhood than usual, so you can even get some social interaction smiling, waving, and chatting with your neighbors (from 6’ away, of course).
The funny thing about this lockdown is I think I’ve spent more time catching up with old friends in the past three weeks than all last year combined. Try to take time each day to video chat, call, text, or heck, even write your friends and family.
Finally, I follow the “fit five,” as I call it.
These five things will help you maintain your fitness during a prolonged period of high stress:
- Sleep 7-9 hours per night (as explained above)
- Eat a whole-foods diet based around protein and plants.
- Stay hydrated (½ ounce of water per pound of body weight)
- One hour of walking per day, minimum, broken up as needed.
- Keep your workouts short and sweet (2-3 strength sessions per week is plenty of work to stay strong or get stronger).
The “fit five” are so important, they’re the cornerstone of the KPxFitness online training program.
I never prescribe insanely intense workouts, unsustainable diets, or questionable supplement regiments. Just the basics – moving daily, training intelligently, and eating healthfully. And each program is personalized for your exact needs, taking into account your current fitness level, lifestyle, and short- and long-term fitness goals.
With online coaching, you’ll receive a customized training program and nutrition plan. Plus, you get an expert coach in your corner for support and guidance. Ready to get started? Apply for coaching by clicking the link below. I’ll be in touch within 24 hours if you’re a good fit for the program.