So your normal routine has been ripped away from you. That’s tough, even when it is necessary for the greater good of humanity. Many of us are dealing with…
employment loss or uncertainty
stress regarding the risk of having too into work
having the kids at home 24/7
isolation
moving our bodies less
food scarcity
feeling unprepared to go completely digital with our careers
caring and concern for loved ones
keeping our own selves healthy
That’s a lot, and with all of that also comes a lot of unknowns. To help you create your “new normal” routine and decrease stress, here are 3 tips to consider:
1. Create a loose schedule: Assess any household or individual responsibilities first to get a general sense of what needso be done. Though, don’t limit yourself to just chores, homeschooling, or business tasks; build in activities you look forward to. Think back to your routine before social distancing, and ask yourself how you can creatively incorporate some of these rituals at home. You might not be able to go to your favorite coffee shop with friends, but maybe you can create your own ritual at home and even Facetime or Zoom with your friends while enjoying it. Write a list or sketch out the week to see how things might flow day to day. Experiment and adjust as you go.
2. Explore self-care: Take care of yourself by pursuing joy or relaxation each day. Focus on the sorts of activities that leave you feeling content, satisfied, and running on all four cylinders. For some, that might be...
More sleep
Taking a bath
Walking in nature
Meditation
Drawing or doing a puzzle
Showering
Putting on clothes that make you feel good
Pursuing a hobby or passion
Listening to music
Calling a loved one
Spending time with your pet
Gratitude journaling
What fills each person’s cup will be different, but regardless, most can benefit from scheduling those self-care activities otherwise they might not happen.
3. Move at home: This option gives you a lot of bang for your buck because moving our bodies helps release that stress AND can be incorporated into a daily routine to provide structure and grounding that carries over to the remainder of your day. You might have to rethink your normal exercises, duration, or routine, which is frustrating, but keep in mind it’s not forever and it’s OK to change your goals and approach. Gently remind yourself that something is better than nothing, and focusing on progress will get you further than focusing on perfection.
To help you be consistent, try creating a temporary workout space, make a playlist with your favorite jams, and change into your workout clothes as you would normally. Set labeled notifications or alarms to go off when it’s nearly time.
If you want to take the guesswork out of safe and effective home workouts, check out our new Bodyweight Workout Guide. It’s a 4-week program appropriate for most fitness levels, uses no equipment, and targets the upper body, lower body, core, mobility, and metabolic conditioning. It’s chock full of 35+ descriptive videos, detailed and thoughtful programming, and spreadsheets to track your progress. Check it out HERE.
Ryan Healy, BS Exercise/Sport Science, CSCS, has been a certified personal trainer for over 13 years and is a Level 2 certified nutrition coach through world-renowned Precision Nutrition. She is passionate about helping people change their lifestyle habits with support, guidance, and compassion along with helping clients train around their injuries so they can move better, feel stronger, and get more of what they want out of life.
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Have you started to create your own “COVID-19 new normal” routine? How are things going? Let us know in the comments below!