Best practices for healthy living in quarantine

By Jenn Nestler on 21st May 2020

A woman on an exercise bike

If you’re someone who finds yourself going to the pantry 87 times per day or your Netflix is asking, “Are you still watching?” then keep reading! I’m here to tell you that you’re not alone and there are some easy ways to still stay healthy while cooped up in your home. We’re all going stir crazy and couldn’t be more excited to socialize and get back to our regularly scheduled programming. But in the meantime, I’m here to share some quick and easy tips to stay healthy during this *hopefully* last push of quarantine.

Make your bed in the morning – Yup it’s that easy. It takes 90 seconds and will keep you from spending too much time in it throughout the day. Save your bed for sleep, and sleep only! It will make bedtime that much better.

Drink water before anything else – yes, especially before coffee. Take the first 30 minutes from when you wake up to drink water. Your stomach is the emptiest it will be all day, so get a little extra detox by filling it with water first. (Pro tip: add some lemon, ginger and mint!)

Don’t eat until you’re hungry – I’m not talking intermittent fasting here. I mean eat when you’re actually hungry. Some mornings it could be right when you wake up, and other mornings it might be 11am. This applies for lunch and dinner too of course. Oh and bonus points if you can stop eating when you’re full… Easier said than done but listen to your hunger cues!

Portion out your snacks – No need to get super-specific… I’m just trying to help you not crush an entire bag of Ritz Chips in one sitting like I do. Instead, put your snack into a bowl so you know how much you are eating (and try not to refill it… that’s the toughest part).

Stretch – While sitting in front of the TV, lay on the floor and stretch! I have a really bad lower back so I’m always doing my stretches/exercises while catching up on shows. Multitasking at its finest.

Move! – This one is fairly obvious but make sure you’re doing something every single day to get your blood pumping. It can be as simple as going on a walk or doing a yoga class on YouTube. Or try out my 15-minute HIIT workout at home:

HIIT WORKOUT

Equipment: your body and a timer.
Do each move for 45 seconds with a 15-second rest in between. Go through each round twice (or more if you want a longer workout!).

ROUND 1
Alternating Curtsy Lunges
From a wide squat position, step your left leg diagonally back behind your right leg and squat down. Then alternate with your right leg back. You should feel this in your outer glutes.
High Plank to Low Plank
Start in high plank on your hands, lower down to your forearms, then press back up to high plank. Continuously alternate which arm leads so you’re not always pushing off the same hand. Try to keep your hips as stable as possible by engaging the core.
Burpees
Low impact version: go from a high plank to standing tall. High impact version: add a push-up into your high plank and add a jump when you stand up.
Bicycles
Lay on your back, legs lifted, knees at a 90° angle, hands behind your head. Bring right elbow to touch the left knee. Alternate from side to side, engaging your core so you feel this in your obliques.

ROUND 2
Sumo Squats
Wide stance, toes pointing at a 45° angle. Lower and lift, keeping your glutes engaged and pelvic bone slightly tucked under. Bonus points: lift one heel at a time – gets the calf muscle!
Shoulder Taps
In a high plank position, bring your right hand to your left shoulder. Continuously alternate opposite hand to opposite shoulder. Be sure to stay pressed out of your shoulders and keep your hips as steady as possible by engaging the core.
Broad Jump + Shuffle Back
Find some open space! With a wide stance, take a large jump forward (think the length of a yoga mat). Then shuffle backwards to where you started. Continue to do as many jumps as you can!
Ankle Biters
Lay on back, feet planted, knees bent, lift head and shoulders off the ground. Reach left hand for the outside of the left ankle. Continuously reach side to side, engaging the oblique muscles. The further away your feet are from your glutes, the harder it will be.

Jenn Nestler is the Studio Manager and Director of Operations for KrankFIT, a cycle and strength studio in Green Hills. Jenn has been a cycle and HIIT instructor for 3 years and loves showing people that living a healthy lifestyle is fun and surprisingly easy! KrankFIT has rented out all of their bikes during this time and has a virtual membership that includes new classes every single day. Visit the website here.

Related article: Stay fit at home with yoga

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