In this extreme moment, we have started working from home, off campus and maintaining social distancing for as many people as possible
people as possible. When we stay home and stick with foods that have been in our fridge or pantry for a while,
we temporarily live a sedentary lifestyle with an increased risk of physical inactivity, excessive eating and sitting,
stress, anxiety and depression. In particular, many of us gain weight during the pandemic and can keep it off
persistent overweight, which can carry significant health risks for type 2 diabetes, hypertension, heart attack,
stroke and other health problems.
Here I would like to share some basic tips and resources to maintain a healthy lifestyle, body weight and
overall well-being while staying at home and engaging in social distancing.
Measure and track your weight
Tracking your weight on a daily or weekly basis will help you see what you are losing and/or what
Cut out junk foods and eat healthy foods
Don’t forget breakfast and choose a nutritious meal with more protein and fiber and less fat, sugar and
calories. See below for more information on weight management foods and dietary recommendations
Take multivitamin supplements
To make sure you get enough nutrients, it’s a good idea to take a daily multivitamin supplement,
especially when you don’t have a variety of vegetables and fruits at home. Many micronutrients are vital for you
immune system, including vitamins A, B6, B12, C, D and E, as well as zinc, iron, copper, selenium and magnesium.
However, there is currently NO evidence that adding any supplements or “miracle mineral supplements”
in your diet will help you protect yourself from the virus or increase recovery. In some cases, high doses of vitamins may be needed
bad for your health
Drink water and stay hydrated and limit sugary drinks
Drink water regularly to stay healthy, but there is NO evidence that drinking water frequently (eg every 15
minutes) can help prevent any viral infection. For more information about drinking water and the coronavirus
Exercise regularly and be physically active
At this point, a home workout might be a good idea. But you can also walk the dog or run outside. Be sure
know what is happening in your area and if there are any restrictions or mandatory quarantines. More
For information on how to stay physically active while at home, visit the ACSM
Reduce your sitting and screen time
Exercise cannot immunize you from your sedentary time. Even people who exercise regularly could gain weight
the risk of diabetes, heart disease and stroke if they spend a lot of time sitting in front of computers. Practical
that said, you might consider taking breaks in the session, such as walking around the office/room as a pair
times a day.
Enough quality sleep
There is a very strong connection between the quality and quantity of sleep and your immune system. You can keep yours
Proper functioning of the immune system by getting seven to eight hours of sleep every night. For more information.
Go easy on the alcohol and stay sober
Drinking alcohol will not protect you from contracting the coronavirus. Don’t forget that those alcohol calories can
add up quickly. Alcohol should always be consumed in moderation. Please see the AHA recommendations:
Find ways to control your emotions
It is common for people to experience feelings of fear, anxiety, sadness and uncertainty during a pandemic. To minimize
stress-related weight gain, use this information on stress and coping provided by the
Track your movement, sleep and heart rate using the app
Reminder: People with serious chronic medical conditions, including extreme obesity, diabetes and heart disease
are at higher risk of complications and becoming very ill as a result of infection with COVID-19. They should talk
your doctors and listen to their advice.