Getting the basics right

A week and a bit into UK lockdown and I don’t know about you, but I’m going a little bit stir crazy!

With social media ramping up and so much free content online it can be easy to get caught up in the magnitude of fitness classes, challenges and crazes, or overwhelmed about what you should be doing, and how often you should be doing it.

For me, this last week has helped me realise the importance of keeping on top of the basics. In case you’ve forgotten what they are…

1. EAT GOOD FOOD

   You may be craving all the biscuits and crisps but you’re likely not moving as much as you were before lockdown so being mindful about what and how much you’re eating is useful. I’m not saying you should track or restrict, but do fuel yourself with nourishing meals; plan ahead and use the extra time you have to get creative in the kitchen⁣. Too much processed food never did anyone any good and only makes you feel sluggish long term.

   Depending on where you are right now it may be a challenge to get fresh food from your supermarket but there are lots of greengrocers or local initiatives popping up to offer veg box delivery services so why not support local and use one of these to get your fill of colourful, nutrient-dense veggies, rather than risking the big shops?

2. DRINK UP

   I’m talking water, not wine! Even slight dehydration can cause headaches and impact your mood so keep a glass or (non-plastic) bottle of water with you at all times as a reminder to drink up⁣.

   Water is best but if you don’t like that, then add a little fresh juice or sugar-free squash. It seems the world can’t agree whether your standard cup of tea and coffee counts towards your daily fluid intake but my belief is that the small amount of fluid you lose (tea and coffee are diuretics) surely isn’t equal to the amount you drink so go ahead! Enjoy your cuppa! Just perhaps omit the biscuits for dunking!

3. MOVE MORE

   For as long as we can still go out every day during lockdown, take advantage. Even just a walk can improve your mood, boost your vitamin D levels and work wonders for your sense of wellbeing.

   Inside the house get up from your work station every hour, try your hand at a morning or night time yoga flow or break up your day with a lunchtime home workout (head on over to my Instagram feed - BumpandBeyond.pt - where I’m building up a small catalogue of home-based workouts).

4. SLEEP TIGHT

   Just because you don’t have to get up and out the door at the crack of dawn right now, I encourage you to maintain a sensible sleep routine. Sleep is so, SO important - for mood, concentration, appetite, stress management and general health - and it’s worth remembering that we will come out of this odd time eventually so keep to your usual routine now and you’ll be thankful later⁣.

   Sleep isn’t just about quantity but quality too. Things we can do to improve the quality of our sleep include:

   • turning off technology 1-2 hours before we hit the pillow,

   • not eating too late where possible,

   • spending time doing something relaxing such as a meditation, reading or taking a bath before bed, and

   • journalling your thoughts or writing your to-do list to empty your head of distracting thoughts

5. STAY CONNECTED

   Not necessarily with social media - it’s good to take a break from this sometimes - but with your family and friends. These are some strange and perhaps frustrating times but social connection has been shown to improve self-esteem, reduce anxiety and stress and reinforce positivity and creativity.

   There are lots of apps and tools to help you keep in touch with others online, and many new and creative ways to have fun with it so try them out. I’ve been working a FaceTime coffee catch up with friends into my daily routine and it’s such a nice thing to do.

Although everything is still so fresh, new and uncertain, normality will resume eventually. I for one hope that when it does everyone is that little bit more aware of the importance of getting the basics right, of slowing down, practising fundamental self care rituals and looking after themselves. Prior to lockdown it seems that everyone - myself included - was GO-GO-GO all the time, consuming social media and stimulus all the time. Whilst this is enforced and terrible things are happening in the world, I hope that the lasting effect is positive.