How to feel motivated to eat better and exercise more in 2021

In May, I wrote with ambition on how to get back to a healthy diet and exercise routine “after the lockouts are over”. Well … now I think I was a little too zealous because here we are, seven months after this story was published, facing new stay-at-home orders in some places and following holiday precautions. all over.

Whether or not you’ve been in a bona fide lockdown for the past nine months, your life probably looks different from February 2020, when we were all still so innocently excited about the turn of a new decade. It’s been almost a year since CNET first covered the novel coronavirus in January, and we’re about to enter 2021 with – if I had to guess – far less enthusiasm than most. entered us in 2020.

We can only hope 2021 turns out to be less turbulent, but it seems safe to say that things will not return to our previous “normal” even when the lockdowns end (are they going?), but there’s one thing you can recover regardless of your city’s quarantine status: your health.

Humans tend to be creatures of habit, so being immersed in a new routine (or non-routine) without much warning has the potential to zap any pre-existing healthy habits into oblivion. If you’re struggling with a lack of a routine, unhappy with your eating or exercise habits, or feeling exhausted and frustrated, here’s how to get back to healthy habits in 2021.

Read more: Why you shouldn’t make a 2021 New Years resolution, says psychologist

Start eating healthy again

Most people can agree on one thing: #QuarantineSnacks really got us through this situation. From chocolate to chips and, of course, the universally loved banana bread, unimpeded access to the kitchen kept everyone sane and satisfied during COVID-19 home orders.

Some best snacks, although tasty, are not necessarily good for you. And snacking all day, even with healthier snacks, can lead to excess calories. Gaining weight is certainly not the worst thing that can happen during a global pandemic
, so don’t feel guilty or ashamed if you’ve put on a few pounds. Ultimately, if you’re safe and healthy, a little weight gain isn’t a problem.

On the other hand, some people forgot to eat due to stress or anxiety. Either way, watching beyond body weight, your long-term eating habits have an impact on your health. Your diet plays a major role in your ability to fend off disease (both short-term infections and chronic diseases), your sleep quality and energy levels, your mood and your productivity.

To get back to healthy eating, it can be helpful to focus on one thing at a time. For example, maybe you want eat less sugar. Or maybe your goal is to eat more vegetables every day. Just focus on that one thing – you’ll be surprised at how big a difference a single change can make.

Get back to your morning routine

These first weeks of Work at home were happy, right? No commute, not unpleasantly early alarms. You can just get out of bed 15 minutes before your first schedule Zoom meeting for the day, no pants needed.

After a while (ahem, a year) a total lack of structure can harm your health. Your sleep cycle comes and goes until it isn’t really a cycle at all; you can skip meals (or do the opposite: snacking all day); ditch any semblance of an exercise routine. You may even catch yourself forgetting to do simple things, like take your daily routine. drug or brush your teeth twice a day.

Try to reestablish a morning routine and start your day like a boss. Wake up at the same time every day, brush your teeth, wash your face and, yes, put on pants. same leggings will suffice. Have breakfast (or not), grab your favorite morning drink (no wine, sorry) and start your day with something productive.

Productive can mean anything: take a walk, take a morning stretches, read a few pages of a book or magazine, do housework, or get straight to work. As long as it allows you to get up and move, go for it.

Develop a healthy sleep schedule

Just as you should be establishing a healthy morning routine, try to create a soothing nighttime routine for you too. Having an evening routine can help you relax, fall asleep faster and settle into a circadian rhythm which supports high quality sleep.

Your nighttime routine doesn’t need to be extended – no need to pack a 20-minute yoga flow, herbal tea, face mask, and newspaper in one evening (although these are all good practices, and if you love them, it).

An effective nighttime routine can be as easy as taking a shower, putting on your favorite soft pajamas, and crawling into bed. Experiment your evenings and find what suits you.

Restart (or maintain) your exercise habit

One positive aspect of the coronavirus pandemic that as a fitness professional fills my heart with joy is the number of people who have made a habit of exercising during this time. Exercise has so many benefits, both emotional and physical, and I have seen first-hand how physical activity can help people through difficult times.

If you are one of those who first started exercising during the pandemic, keep exercising as the stay-at-home orders subside and life begins to return to normal. the “normal” (whatever that means).

If you’ve exercised regularly before the COVID-19 pandemic and let that habit slip away, don’t worry too much: everyone reacts to difficult scenarios differently and it’s only okay that you’ve given your body a break. All in all, a few months is not that long, and you will be surprised at how quickly you strength and endurance snap back.

Exercise starting with two to three workouts per week and gradually build up from there, if desired. If you have the financial capacity to do so, consider hire a personal trainer when gyms and fitness studios reopen – you can help a small business owner who has likely struggled to lose clients, and you’ll have peace of mind knowing that you are exercise safely and will get results.

Read more: The best rowers in 2020

Set screen time limits

Many people have found themselves with a lot of extra time during the coronavirus pandemic, whether they lost their jobs or simply lost their usual robust social life. There’s only a limited number of hours you can spend on board games and home improvement projects, and all that extra time has led to extra phone scrolling for many.

Although there is nothing wrong with a Netflix frenzy from time to time the screen time is known to have an impact on health in several ways, disturbed sleep and mood problems being among the most common.

Take a look at your screen time statistics (Screen Time app on iPhone ($ 599 at Apple); Digital Wellbeing on Android) and think about what you could reduce. When this is all done, you can naturally find yourself cutting back on screen time because you’ll be back at work or having more face time (not FaceTime) with friends.

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Restore work-life balance

Working from home can present all kinds of boundary issues, especially if you were immersed in a work from home situation without warning – not to mention your configuration This is probably not ideal if you never really intended to work from home.

Experts say you shouldn’t be working from your bed or sofa and you should have set working hours. You know, no emails after 6 p.m. or whatever. Only, it may seem impossible when your home phone becomes your business phone and your home laptop becomes your work computer.

If the boundaries of your professional and personal life have blurred during the coronavirus pandemic, try to restore a balance. Continuing to work at work can help you avoid excessive stress and overload, which can lead to Burnout.

The information in this article is for educational and informational purposes only and is not intended for health or medical advice. Always consult a physician or other qualified health care provider with any questions you may have about a medical condition or health goals.