How To Protect Your Health

While the coronavirus is now in the U.S., it is vital to not panic or stress your body even if this might be difficult.  The media plays a large part in making things scary to you and your loved ones.  I suggest you watch the news no more than 1 hour total per day, if at all.  Here are my tips to destress yourself and your family during this difficult time.

1. Get off the couch and exercise for either 10 minute bouts, 3x per day or 30 minutes 1x per day. To warm up your body you can do jumping jacks or jogging in place for 2-5 minutes. If you have a treadmill or stationary bike, now is the time to take off the junk, dust it, and start using it.  Start with 5 minutes if you are a beginner and work your way up to 30 minutes.  Listening to music or watching tv while exercising is ok. Go for a walk on a nice day for 30 minutes is also wonderful. Cardiovascular exercise is known the strengthen the heart, lungs, reduces anxiety, depression and stress.  The benefits are great and extremely important to do right now!  So get moving!!

2. Next, lift light weights strengthening all major muscle groups, ideally do this 3-4/wk starting with 10-15 minutes working up to 30 minutes per day. Major muscle groups are: chest, back, quads, hamstrings & abdominals.   Minor muscle groups are: shoulders, biceps, triceps and calves. Some exercises that I recommend to start are: pushups, crunches, dumbbell row using just your arm, light weight or even a soup can.  To learn how to do these exercises properly and for a visual, refer to my book here.

3. If you prefer, you can also do yoga.  Yoga is wonderful for the whole body, and it also relaxes your mind.  I highly recommend it.  You can watch many onYouTube.

4. Stretching.  This is very important to do daily.  Muscles get very tight even after exercise/walking etc. Stretch all muscles for 10-15 minutes. Again refer to my book here.

5. Meditate. Focus on peaceful thoughts, breathe deeply, focus on a candle, picture or something that relaxes you.  Start with 5 minutes and work up to 20 minutes or more.  This is essential to calm the mind and body down during times of stress.  You can also watch many meditations on youtube. Or you can download the Calm app.  They have many types of meditations and is excellent for beginners.

6. Eat Optimally.  This means eat as many vegetables you can get now, including frozen.  This will boost your immune system. Steer clear from junk food, especially sugar, as it lowers your immune system and response to stress. Fresh fruit is ok, in moderation.

7. Take immune boosting supplements such as vitamin c, d, zinc and others.

8. Enjoy spending much needed time with your family.  Even under stress, you can have fun. Get out the board games, take a walk, cook together, have conversation, watch a show or movie and bond. This time will be invaluable in the future.

Stay safe and keep healthy!