Leigh Frame of CRL echoes Jayaseelan’s recommendation to make sure you’re moving your joints. Here are Frame’s five tips for maintaining a healthy lifestyle during the pandemic:
Move throughout the day. Walk (even in place) during meetings when you can—go outside to get vitamin D, too. Take stretch breaks (three you can do every hour and four for when you need to move more). Walking after dinner has been shown to have health benefits like blood sugar control: see GW’s own Loretta DiPietro’s research.
Make time to clear your head. Just three minutes focusing on your breath can lower your blood pressure. Try square breathing—for a count of three to four each: inhale, hold, exhale, hold, repeat. Try lengthening the counts as you practice. Yoga and tai chi are moving meditations you can do anywhere. Try this yoga beginner program, these beginning tai chi moves, or kids mediation.
Eat more plants & whole foods. Focus on fresh or dried herbs and simple food prep. Roasted vegetables = fiber candy! Canned beans = dinner time shortcut! Nutrition Stripped is my favorite source for interesting, healthy recipes. Check out their 20 Easy Pantry Meal Ideas (Hint: canned beans included).
Get seven to nine hours of restorative sleep. Prepare by disconnecting (one to two hours, or even 30 minutes, before bed), avoiding alcohol (three to four hours before), unloading your mind, etc. A winddown routine can be hugely beneficial: a great time to journal or do your meditation be it square breathing, yoga, tai chi, or through Headspace, which is now available free to all GW employees!
Positive social connection. Talk to people as much as possible. Challenge them to a plank-off to strengthen your core while you’re at it…then laugh when you’re finished. Smile!
For health care providers feeling high stress, Zoom into the free COVID Calm Clinic—no booking needed, stay as long as you like (even five minutes).
