1. Create your “new normal routine”
Just because you don’t need to rush out the door by a set time every morning doesn’t mean that you should allow yourself to keep hitting the snooze button repeatedly. Set a wake up time, definitely allowing yourself for some additional sleep which is so important for stress management and healing. Aim for 7 to 8 hrs a night and keep your bedtime and wake up time consistent. Allow specific times for activities that you would normally do in the course of your day and adhere to that schedule.
2. Start your day with exercise
Now that the gyms, parks and trails are closed it is important to turn your home into your workout space. Don’t worry, you don’t need to order a Peloton bike, although it’s great to have an in-home gym. Here are my in-home workout essentials: a yoga mat, set of weights (5 and 10 lbs or wrist and ankle bands with adjustable weight inserts), a set of stretch bands, a balance ball and a screen - your laptop or smart TV, even a phone will do. There are so many free workouts you can download or you can subscribe to a virtual gym. Whatever it is that you chose to do, just do it!
Here are a couple of suggestions that don’t even require any guidance:
Learn to hold the following poses for 90 seconds -
- wall sit
- plank (or modified plank if your wrists cannot withstand the regular plank)
- bilateral 30 degree leg lift
Those four poses will work every single muscle in your body and the whole routine takes six minutes! These are examples of isotonic exercises. My favorite aerobic routine is a 12 min HIIT (high intensity interval training) routine consisting of intervals of 60 seconds of exercise followed by 60 seconds of rest. You can engage in any exercise from jumping jacks to lunges, just do them at your highest level of intensity. If you are unable to tolerate high intensity activity, simply walk in place or around your home to fun music.
Aerobic exercise is extremely important to reboot your liver’s ability to provide support to the immune system, and optimize detoxification. Twenty minutes of aerobic exercise per day is the minimal amount that you should aim for.