The pandemic brought substantial changes in our lifestyles. Stay-at-home orders and social distancing generally made us more sedentary and unhealthy, from many points of view. The average person put on a few pounds and lost fitness. More so, our mental happiness declined due to a lack of socialization. Thankfully, we’re starting to see the end of lockdowns, and we can begin rebuilding our minds, body, and career. Combine physical exercise, healthy food, and meditation, and you’ll feel better, stronger, and more capable of advancing your career.

In this piece, we will briefly explore five alternatives to reset our system from A to Z – let’s jump right in:

Combating occupational disease

Desk-bound jobs are dangerous if left unchecked. And if office jobs were problematic before, nowadays, the issue is greater. The combination between the static nature of desk jobs and the pandemic’s general inactivity is highly detrimental to our health. Sedentarism, or lack of activity, can cause many health problems. Too much sitting can lead to chronic pain, cardiovascular problems, and metabolic issues. That’s why it’s vital to contrast it with regular breaks. As a general rule, you should take a 5-minute break every half an hour. In this period, take a few steps around the room. Better yet, get yourself a cup of water and stretch your muscles a little bit.

Alternatively, people that spend too much time on their feet are also at risk. Standing too much can strain leg muscles, ligaments, and veins. Take a few breaks through the day and sit to let your legs recover.

Sport, self-massage, and stretching

Apart from small work breaks, you should work out a few times a week and stretch daily. Physical activity is one of the most excellent ways to replenish health, according to research. Two or three times a week, allow yourself a full-body workout for about an hour each. Start with a light warm-up and proceed with bodyweight exercises for each muscle group. Search the internet for beginner home workouts and get right into it. Put on some music and make a party out of it!

Also, don’t forget to include heart exercises. Even in tight spaces, you can still perform jumping jacks, burpees, and similar cardio drills that will do wonders for your whole body.

Afterward, don’t forget to stretch and self-massage tight areas. Use essential oils to deep-tissue massage your muscles. Allow 15 minutes of massage/stretching after each workout, and you’ll help your body produce extremely beneficial hormones.

Plant-based nutrition, hydration, and sleep

The general eating trend of the pandemic is delivery food. We’ve all been there. Unfortunately, fast food damages our physical health and keeps us from being happy with ourselves. If you want to improve yourself beyond recognition, start integrating plant-based meals into your diet; this means little to no animal products. It may seem challenging, but the rewards are well worth it. Don’t know where to start? Here are the basics:

• Fruits in a large variety. Here’s an idea: start with a fruit breakfast, and you’ll feel light all day.
• Vegetables should be your foundation. Eat them raw, boiled, and cooked.
• Tubers like potatoes, beets, carrots will give your body energy for longer periods.
• Whole grains like rice, grains, oats, barley help with digestion and balances your system.
• Legumes such as beans, lentils, pulses are fantastic sources of protein without inflammatory components.
• Sleeping and drinking enough water are also fundamental. Generally, you want eight hours of quality rest. Furthermore, the “8 by 8 rule” is a terrific way of keeping count of your water intake: drink eight 8-ounce glasses of water daily.

Meditation and yoga

Everybody knows about meditation and yoga, but very few practice it. There’s a reason why similar disciplines became so popular even in the Western world – because they work. For instance, Hatha yoga and Tai chi are excellent practices for newbies. Search online for a few simple routines, try them for a little bit, and see how you feel.

Mindfulness techniques

The last point of our list regards stress management. In this mind technique, the individual tries to rationalize the negative feelings as soon as possible. Becoming aware of harmful emotions can cancel the consequences of said sentiments. It takes a little practice, but the method can save you a ton of headaches.

For example, suppose you’ve received some bad news at work regarding hour reduction. Instead of feeling dreadful, try to become aware of your emotions and control them from the get-go. Sure, fewer hours mean less pay, but nothing fatal happened in the grand scheme of things. You’re not in control of the hour management, so why go crazy over it? Breathe in deep a couple of times and go on with your day stress-free!

The pandemic situation is harsh on everyone’s mind, body, and career. However, by eating clean, sleeping well, and drinking enough water, you’ve made the first step to a healthier lifestyle. Add in physical activity, stretching, and self-massage, and you’ll reinforce yourself with golden armor. Lastly, adding mindfulness techniques and frequent meditation/yoga will make sure your mind is ready for any challenge.

Joe McLean is a guitarist, music producer and helps sometimes to the pro essay writing service with some expert issues. His experience with BrillAssignment and UK Best Essays helped countless musicians and students understand the theory of music better. When he’s not helping and advising musicians, Joe likes to cook Middle Eastern dishes, study programming and go hiking during weekends.

Image courtesy of Karolina Grabowska.