11 tips from experts: How to stay healthy – physically and mentally – during corona isolation

Staying at home helps stop the spread of the coronavirus. However, health can suffer from isolation. To prevent this from happening, you should consider the following tips.

Restricted exit, ban on contact, social isolation and home office – all these are effective measures to prevent the corona virus from spreading so quickly. However, they have one disadvantage: we are less likely to get fresh air, move less and are secluded from our fellow human beings. But there are a few things you can do to stay healthy during this time:

1. Move outdoors every day

We are still allowed to go out for sports and walks – we should also use this permit. The “Klinikum rechts der Isar” of the Technical University of Munich (TU) recommends 30 to 60 minutes of endurance sports daily, such as running, walking or cycling. This can be combined well with everyday tasks, for example you can do your shopping by bike. But even ten minutes of walking will get your circulation going and brighten your mood.

2. Exercise at home too

(Photo: CC0 / Pixabay / StockSnap)

Sport is not only useful outdoors – you should also exercise in the home. According to the TU Clinic, short daily workouts are enough, a few minutes are enough. The Psychotherapists Association recommends breathing and stretching exercises. Anyone who has exercised before isolation should keep their usual training times.

Inspirations for training at home:

• Stretching your back: simple exercises for every day

• Stretching exercises for legs: This is how you stretch your calves and thighs

• Hip flexor stretch: 3 healthy exercises

• Abdominal training: 5 exercises at home

• Exercises for neck and shoulders: easy training against tension

3. “Ventilate the lungs”

According to the TU Clinic, only two thirds of the lungs are ventilated while sitting. Sufficient oxygen in the blood is important for a strong immune system. The university’s recommendation: get up once an hour and breathe deeply in and out ten times in a row. It also works while walking. Ideally, you should do this exercise outdoors or at least by the open window. Also important: regular ventilation.

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4. Sleep enough

(Photo: CC0 / Pixabay / StockSnap)

So that the brain works well and the hormonal system does not get out of balance, we have to sleep sufficiently. Seven hours are ideal, writes the TU Munich. If you have problems falling asleep or staying asleep, these tips can help:

• Evening routine: 12 tips to help you sleep better

• Sleep disorders: tips for a more peaceful sleep

5. Eat healthy, avoid sugar

Even if some people have appropriate stocks – during isolation we shouldn’t just eat pasta with tomato sauce and ready meals. Fruit, vegetables and a varied diet are good for the immune system. “Vitamins, minerals and trace elements are building blocks for new immune cells and prevent inflammation in the body,” writes the TU Clinic.

(Photo: CC0 Public Domain / Pixabay / Humusak)

Sugar, on the other hand, increases inflammatory processes and weakens the immune system. In times of the corona crisis, sugar should therefore be avoided. The German Psychotherapists Association also recommends that meals be held regularly – in order to structure the daily routine.

More info:

• Balanced diet: 10 rules for everyday life

• Cooking healthy: This is how you prepare your food optimally

• Life without sugar: this is how sugar-free nutrition works

• Sugar withdrawal: what helps against sugar addiction

6. Don’t smoke

(Photo: CC0 / Pixabay / cherylholt)

Smoking is unhealthy anyway, but is currently an additional risk factor – smoking weakens the immune system. Now is a good opportunity to become a non-smoker.

7. Take a warm and cold shower in the morning

(Photo: CC0 / Pixabay / Seregas)

Another recommendation from the Technical University of Munich: alternating showers. This has many positive effects on the body – among other things, it awakens and strengthens the immune system. It is a good way to prevent colds. More information and how it works: Alternating showers: A guide to strengthening the immune system

Don’t forget your mental health

During the isolation period, it is particularly important to pay attention to mental well-being. If we cannot meet our friends and family members, do not pursue hobbies and at the same time are constantly worried about the state of the world, this can affect our mood. The German Psychotherapist Association gives these tips (DPtV) for mental health:

1. Track messages only twice a day

(Photo: CC0 Public Domain / Pixabay / Astryd_MAD)

The corona virus is the number one topic in the media – and new reports are published every minute. Those who constantly follow them keep body and soul in a permanent state of emergency, says the DPtV. Depressive moods can result. Therefore: limit media consumption, watch news about Covid-19 at most twice a day.

Structure day 2

A recommendation that plays a role especially in the home office: structure your day. Set a job, take regular breaks, and take your meals at the usual times. You can also create a daily schedule for the weekend. The structure helps prevent a feeling of emptiness.

3. Find tasks

(Photo: CC0 / Pixabay / SweetMellowChill)

It is also helpful to undertake at least one task for the day that you want to do. “Our brain loves to have done something,” writes the DPtV. Cleaning up is particularly suitable, as are all activities that require the brain, such as puzzles, sudoko, handicrafts, programming or learning languages. This way you don’t even have to worry.

Some ideas:

• Crochet soap bags: Instructions with crochet script

• Crochet potholders: a simple guide

• Sew bread basket: simple instructions with photos

• Make your own oilcloths: the plastic-free alternative to cling film

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4. Maintain contact with loved ones

Even if we currently have to avoid our fellow human beings – we should not neglect our contacts. Make phone calls with friends and family members or “meet” them using a video chat app. The DPtV also recommends smiling at other people while shopping or walking. Smile activate areas of the brain that make you feel good.

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