COVID-19 Stay at Home & Stay Healthy Wellness Resource Guide

Written by Tidewater Physicians For Women on April 21, 2020.

During this unprecedented time, it’s important to continue to stay motivated and pursue a healthy lifestyle. Whether it’s workouts you can do from the comfort of your home, healthy meals you can plan around your busy schedule, or tips on homeschooling your kids while you’re on the clock, we hope you find something helpful to take away from this guide.

Get Up and Get Moving

There are countless apps, websites, and live streams offering free virtual workout routines including the YMCA, Planet Fitness, DanceBody, Nike Run Club, CorePower Yoga, and ClassPass just to name a few. Here are a few tips to make your at-home workout a success:

Dedicate a space to your workouts where you can leave your equipment out and ready. Bypassing the step of getting out all the equipment each time you want to workout will encourage you to stick to it.
Just like you pencil in a gym class on your calendar, do the same with your at-home workouts. Schedule them, mark them on your calendar, and hold yourself accountable.
Seek a healthy balance between cardio, strength, and stretching. Alternate between cardio and strength workouts.
Social media is meant to be just that: social! Post online about your workouts and encourage your friends to be doing the same, that way you’re holding each other accountable.
When you don’t feel like doing a workout at all, tell yourself you’ll just do a light workout or half of a video. Chances are that once you’ve started, you’ll feel motivated to do the whole thing.
Wear workout clothes that make you feel good about yourself. It doesn’t matter that no one will see you in them, this step is completely for you!

Nutrition

Quarantine Grocery Lists

Click here to see what 3 registered dietitians are stocking up on to make healthy, delicious meals all quarantine long.
Click here to see what these nutritionists recommend you have on your grocery list.
Click here to learn how to plan your shopping trip so that you can be as quick, efficient, and healthy as possible.

Emotional & Stress Eating

Are you stress eating while working from home? Here are some resources to help you cope and minimize snacking: Tips to Manage Stress Eating Emotional Eating: What You Should Know 13 Ways to Prevent Stress Eating When You’re Stuck at Home Stress eating these days? Here’s some help Are you stress-eating while working from home? Here’s how to break the habit.

Additional Resources:

Check out these healthy eating and meal planning apps:

Choose MyPlate
Fooducate
MyFitness Pal
Calorie King
eMEals
Healthy Eating Meal Plan

Eating for Life was designed by a registered dietitian nutritionist to help you obtain the skills and knowledge to eat the right amount and types of food to promote optimal health. Healthy Habits Healthy You is a diabetes and heart disease prevention program. You can learn how to prevent heart disease and diabetes by making healthy food choices, maintaining a healthy weight, and exercising every day. Access both here.

Tobacco

PIVOT has produced a mobile app as the digital component of their evidence-based, comprehensive quitting program. Within the app, users participate in practice quotes, take lessons in cognitive behavioral therapy, learn how to cope with the stress and anxiety associated with quitting, and are guided through a tried and true reduction and/or quit plan. Users are also able to engage with other users in the Pivot Community where they can share experiences, inspiration, wisdom, and motivation. To get started, visit https://account.pivot.co/pivot4all to register for this free app.

Get Some Sleep

American Academy of Sleep Medicine–Sleep tips during isolation: Supporting the body clock. National Sleep Foundation–Sleep Guidelines During the COVID-19 Pandemic. Virgin Pulse–Why a Good Night’s Sleep is so Important Now, More Than Ever. Healthy Habits Healthy You–Learn more about how sleep affects your health and tips for better sleep.

Homeschooling

cNet–Connect with other homeschooling parents and share survival tips on Twitter during the coronavirus lockdown. NYU Langone Health–School’s Out: A Parents’ Guide for Meeting the Challenge During the COVID-19 Pandemic. SEL Labs–SEL in An Unplanned Home School Setting. SEL Labs–I Homeschool My Kids and Also Work From Home — Here’s How I Do It.

Written By Tidewater Physicians For Women

Tidewater Physicians for Women is a division of Mid-Atlantic Women’s Care with offices in Virginia Beach and Norfolk, Virginia. Our practice takes comprehensive care to a higher level with a large team of experienced and qualified physicians, nurse practitioners, and two licensed counselors.

Tidewater Physicians for Women

a division of Mid-Atlantic Women’s Care

VA Beach

828 Healthy Way Unit 330
Virginia Beach, VA 23462

Fax: 757-467-0301

Norfolk

844 Kempsville Road #208
Norfolk, VA 23502

Fax: 757-461-0836

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