4 Healthy Habits You Can Create During Home Quarantine

You’re stuck at home, can’t go out and simply can’t wait for this ordeal to end? Well, we think this is a great opportunity for you to take a look at your lifestyle, diet and fitness routine.

You’re told to work from home, the government discourages you from going out of your house only if necessary while your friends are practicing social distancing. So you’re left with getting up in the morning in your PJs, turning on your computer, ordering food delivery and binging on the latest Korean drama.

We think you should turn this lemon into lemonade. There is no better time to check on your diet and fitness. With all external factors now taken away, this leaves you time to make real changes to your lifestyle.

Take a few days to assess what you eat, how you eat, how you exercise and when you exercise. Ask yourself these four questions and see how you might integrate that into your daily life!

Are you getting enough sleep?

Singapore has one of the most sleep-deprived populations in the world. According to a study by the National University of Singapore (article) who studied people from 43 cities, we came in third. Chronic sleep deprivation, be it insufficient or quality of sleep, significantly affects one’s health, work performance, safety and general well-being.

It’s recommended that you get at least 7 hours of good sleep.

Recommendation for the next 14 days:

  1. Get yourself to bed an hour earlier for a couple of days and feel the difference when you experience how much fresher you are.

How much sugar can you cut from your daily life?

We all know sugar has become health enemy number 1! The recommended daily sugar intake is 11 teaspoons or 55 grams. For comparison, 2 cans of regular Coke already surpasses this recommendation.

Diabetes, weight gain, heart disease, acne, fatty liver are all associated with a sugar-rich diet.

Recommendation for the next 14 days:

  1. Try mixing soda water with juice. Now you get to control how much sweetness goes into your drink.
  2. Slowly cut the amount of sugar in your coffee and tea.
  3. Make your own fruit juice.

You’ll be surprised how different a soda tastes after your body gets used to the new normal. It doesn’t take that long either, if you can progressively cut the intake over a week.

Are you eating enough vegetables in your meals?

We have such a vibrant coffee shop and food culture here in Singapore so it’s easy to conveniently eat out. But let’s be honest here, those 2 or 3 leaves of veggies in your char kway teow or bak chor mee do not constitute eating your recommended daily intake of vegetables! Neither does the cucumber in your chicken rice (if you eat that garnish)!

They have NO cholesterol, low in fat and calories, and are rich in macronutrients. What’s not to like healthwise? Eat enough of your veggies and you’re much better off not taking your vitamin supplements!

Recommendation for the next 14 days:

  1. If you’re ordering in, consciously order something with lots of vegetables or order an extra vegetable dish.
  2. Eat as wide a range as possible, keep it colorful and explore!
  3. Cook your own meals, try new recipes (we have recipes on our site too!).

How much exercise are you getting?

Let’s assess just how much time you’ve spent in the past few months working out or participating in some form of sports. Do you spend at least 75 minutes of vigorous or 150 minutes of moderate aerobic activity per week as recommended?

Do we really have to go into the benefits?

14 days at home doesn’t mean 14 days of sitting around watching Netflix and YouTube videos!

Exercise in general is great for you. Doesn’t matter what, it keeps you in shape, keeps most health issues away, it’s even been proven to be good for your mental health. Another way to manage your stress!

Recommendation for the next 14 days:

  1. Check out our website! Lots of short quick workouts for you, no need for equipment. Alternatively, there are also lots of livestream classes going on as well
  2. Workouts can be done in short spurts throughout the day (you’re home after all).
  3. Look at your lifestyle and figure out where you can fit in activities throughout the week. Even better, get your friends involved as well (online of course)!
  4. Commit to the plan for at least 3 months after your 14-day home

All said and done, we would like to say it’s not about imposing yourself on carrying out these activities. It’s about slowly turning these thoughts into action and these actions becoming a habit. And finally the habit becomes just a normal part of your life and lifestyle.

In essence that’s what Fit2go is all about!

So good luck on your journey. Stay healthy and be safe.

Leave us a comment to let us know how we’re doing to help you on your journey.

 

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