Staying at home for prolonged periods of time can pose a significant challenge for remaining physically active. Sedentary (inactive) behavior and low levels of physical activity can have negative effects on your health, well-being, and quality of life. At the same time, it’s important to prioritize safety and social distancing. Staying home can also cause additional stress and challenge mental health. Physical activity and relaxation techniques can be valuable tools to help you remain calm and continue to protect your health during this time.

We are recommending an hour of physical/mental exercises each day and these recommendations can still be achieved even at home, with no special equipment and with limited space.

Tips

Stay Active: Physical activity increases your energy, enhances your immune system, reduces insomnia, stimulates brain growth, and even acts as an antidepressant.

Take breaks: Short bouts of physical activity add up to the weekly recommendations. You may use the suggested exercises below as inspiration to be active every day.

Sleep Well: Getting enough sleep also helps you cope with the stresses of everyday life (8-10 hrs per night).

Stay Connected: Supportive relationships are one of the most powerful influences on our sense of wellness.

Reflect: Be mindful of your thoughts and feelings, both positive and negative, as part of your self-care – focus on what is meaningful for you.

Be Gentle: Pay attention to how you talk to yourself. Treat yourself with compassion and gentleness. We are all doing our best.

Nourish Yourself: Drink water instead of sugar-sweetened beverages. Ensure plenty of fruits and vegetables, and limit the intake of salt, sugar, and fat. These current circumstances may also present an opportunity for you to give up a problematic habit or substance.

To build on your physical and mental health, you could:

• • Try one of the many free fitness apps available in this link: www.downdogapp.com Apps included are:

    • Yoga

    • Yoga for Beginners

    • HIIT

    • Barre

    • 7 Min Workout

• • Go for a walk or run with someone in your household (avoid busy times of the day, stay 6 feet away from all other people, wash your hands before and after, limit touching of public surfaces, and do not touch your face)

  • Do a Body Weight Workout

  • Practice some mindful breathing or meditation

  • Follow a youtube workout or dance routine

  • Follow the guidelines in this short video describing how to Take Care of Your Mental Health During the Covid-19 Pandemic

  • Read, learn, and research about anxiety in youth at Anxiety Canada

    • Practice some of their How to Chill methods

    • Read about managing family stress and anxiety during COVID

  • Talk. Talk to a family member, friend, or Take a Hike staff about what’s going on for you

  • Participate in an individual or group therapy session

  • Journal about what’s on your mind or use the prompts in the Academic section

  • Read about How to Talk to Teens about Corona Virus and have a household discussion about the topic