How To Stay Healthy During & After Covid-19 Pandemic

Covid-19 Pandemic Affected Us All!

These past two years have been filled with many challenges, anxiety, and fear felt by most of us for different reasons. It became easy to focus on the bad that we forgot that there is good in this world and despite everything that happened there is one aspect of it all that we finally realized again. That is how important our and others’ health is to us. This is why I am writing this post, to make sure that the important information about health reaches the masses.

Personal Anecdote 

Now speaking from personal experiences. Here in Sweden we did not have any harsh lockdowns or restrictions compared to some other countries but even the measures that were taken by the Swedish government changed the daily lifestyle of its citizens.

Biggest difference being having to work and study from home and for some time not being able to go to the gym. At first it felt horrible being at home practically 24/7 and having the human contact taken away.

Although soon enough I got used to the situation, being able to work and study how I want when I want, always eating homemade food and having to take meetings and lectures online felt convenient. I did not realize that I became too comfortable. 

The Negatives

First and foremost I noticed changes on the outside, my body, most noticeable being weight gain. Even If I tried from time to time during the pandemic to lose some weight and succeeded the stubborn fat around my waist would always come back.

Only when I saw myself in the mirror, all the weight gain, all the shortness of breath just going up the stairs, only then I realized how unhealthy of a life I was living and that a change is needed. 

Somehow I even felt ashamed of not following and using the knowledge that I have been taught during my education. That is why I want to share my knowledge to all of you who may not be aware of how easy it is to start living a healthy life.

Fit man stretching outdoor at sunset before workout session

What You Should Be Doing

Today I will only be going through the minimal recommended dose of physical activity and the benefits of it. WHO’s (World Health Organisation) recommendations:

  • Should do at least 150–300 minutes of moderate-intensity aerobic physical activity; 
  • or at least 75–150 minutes of vigorous-intensity aerobic physical activity; or an equivalent combination of moderate- and vigorous-intensity activity throughout the week
  • Should do muscle-strengthening activities at moderate or greater intensity that involve all major muscle groups on 2 or more days a week, as these provide additional health benefits. Total of 60min per week 

Now this does not sound like a lot actually, right? But look now at all the benefits that there is to gain from following the recommendations:

  • Lower risk of all-cause mortality
  • Lower risk of cardiovascular disease mortality
  • Lower risk for incident site-specific cancers 
  • Lower risk for incident type-2 diabetes
  • Prevents of falls 
  • Improved mental health (reduced symptoms of anxiety and depression)
  • Improved cognitive health & sleep
  • measures of adiposity may also improve, meaning less of a weight gain

For me these benefits outweigh the risks, especially if those risks are lowered by 20-30%. The momentarily discomfort of exercising provides a higher chance for a better, healthier future. I know that the amount of recommended physical activity may sound  intimidating for some individuals as time passes by and you stay consistent,  moving and exercising will become a habit. Have easier time making good habits and breaking bad ones by reading Atomic Habits, by James Clear.

Now let’s take a first step together to breaking a sweat for a healthier future.

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