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How to stay healthy during Isolation



1.  Eat healthy –   This is a time to break your fast food and restaurant addiction by eating home-cooked meals.  During this isolation remember that you are not as active as a normal day, so your caloric intake should be less.  Don’t eat out of boredom, be very intentional with every meal.  You can actually improve your health during this time by remembering your doctor’s office is your kitchen.    

2.  Exercise every day –  One exercise session can produce billion of immune cells, that will look to fight infected cells.  Stretching for 15 mins can count as an exercise session.  Doing a workout video can count as an exercise session.  The goal is to be active in some form daily to not only strengthen your immune system but also fight depression.  The human body is the ultimate gym, thus every exercise you do in a gym can be duplicated by just using your own body. 

3.  Intentional breathing –  During this time of uncertainty, it is normal for anxiety or depression to set in.  To combat these negative emotions, spend 5 mins daily doing deep breathing exercises.  Deep breathing will relax your body and also your mind. Turn off your phone and the TV and just settle your mind.

Deep Breathing Exercise

  • Get comfortable. You can lie on your back in bed or on the floor with a pillow under your head and knees
  • Breathe in through your nose. Let your belly fill with air
  • Breathe out through your nose
  • Place one hand on your belly.
  • As you breathe in, feel your belly rise
  • Take three more full, deep breaths

4.  Watch Motivational videos –  What you digest is not just physical but mental as well.  In a normal TV day during this isolation time, it’s not uncommon to watch hour of the news or hours of crime TV.  Guess what happens when you watch fiction and non-fiction shows about death and despair constantly?  Yes, your mind starts to produce unhealthy thoughts.  So make sure daily that you take a break from the news and tv shows and watch something inspiring.

Siddiqu is a Certified Nutritionist, an International Sports Sciences Association (ISSA), American Council of Exercise (ACE), National Federation of Personal Training (NFPT) Certified Personal Trainer, IHSA certified coach, as well as a Boxing Fitness Trainer. His educational background includes a B.A. in Marketing from DePaul University and he is currently pursuing an MBA/MS from Loyola University Chicago.

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