{"id":10193,"date":"2020-07-02T00:45:46","date_gmt":"2020-07-02T00:45:46","guid":{"rendered":"https:\/\/blogs.cooperhealth.org\/ehealth\/?p=10193"},"modified":"2020-07-02T01:05:54","modified_gmt":"2020-07-02T01:05:54","slug":"health-and-fitness-after-quarantine","status":"publish","type":"post","link":"https:\/\/blogs.cooperhealth.org\/ehealth\/2020\/07\/02\/health-and-fitness-after-quarantine\/","title":{"rendered":"Health and Fitness After Quarantine"},"content":{"rendered":"

\"Girl<\/p>\n

Para leer en Espa\u00f1ol, por favor haga clic aqu\u00ed<\/a> <\/p>\n

Living a healthy lifestyle can be tough under normal conditions. During months of quarantine, many found it even tougher.<\/p>\n

As stay-at-home orders are being lifted, we all want to figure out how to maintain a healthy lifestyle to keep us healthy and reduce the risk of contracting COVID-19.<\/p>\n

\u201cMaintaining a healthy lifestyle that includes daily movement, proper hydration, balanced nutrition, and the correct amount of sleep is one of the most important tools we have to help protect ourselves from disease,\u201d says Cody Clinton, DO, Sports Medicine Specialist at Cooper University Health Care. \u201cThere are a few simple things you can do immediately to \u2018get yourself back on track\u2019 as the quarantine ends.\u201d<\/p>\n

Exercise Regularly<\/strong><\/p>\n

The American College of Sports Medicine recommends 150 minutes of exercise each week. Try to aim for 30 minutes for five days per week of light exercise or 50 minutes for three days per week of more moderate intensity exercise. As always, consult your physician before beginning a new exercise routine.<\/p>\n

Even though gyms may remain closed for a few more weeks, you can still work up a sweat every day. If you have a few free weights and a yoga mat, you can do a variety of strength training exercises.<\/p>\n

\u201cStudies show that strength training over a period of time can help prevent bone loss \u2013 and may even help build new bone,\u201d says Dr. Clinton. \u201cThere are a number of free apps that have a variety of exercise classes which can add more motivation and diversity to your day.\u201d<\/p>\n

Outdoor exercise such as running, walking, and hiking are still very safe if done with caution. According to the CDC, there are a few steps you can take to protect yourself while exercising outdoors, including:<\/p>\n

\u2022 Stay at least 6 feet from others at all times. This might make some open areas, trails, and paths better to use than others. Do not go into a crowded area.
\n\u2022 Avoid gathering with people you don\u2019t live with.
\n\u2022 Wear a cloth face covering as feasible.<\/p>\n

Stretch at least three days per week with each stretch being held for 10 to 30 seconds. Tai Chi is considered a good low impact exercise to enhance one\u2019s balance.<\/p>\n

Hydration Is Key<\/strong><\/p>\n

Drinking enough water throughout the day can have a positive impact on your health and well-being. Proper hydration regulates body temperature, keeps joints lubricated, prevents infections, delivers nutrients to cells, and keeps organs functioning properly.<\/p>\n

Being well-hydrated also improves sleep quality, cognition, and mood. Aim for 64 to 84 ounces of water daily or half your body weight in ounces. You can add flavor to water using a lemon or fruit. It is also helpful to keep caffeine to a minimum, especially in the afternoon.<\/p>\n

Eat Whole Foods<\/strong><\/p>\n

Try to incorporate whole foods into your diet such as fruits and vegetables, whole grains, lean protein and seafood. Work on eliminating foods with a lot of processed ingredients such as granola bars, chips, and anything with high fructose corn syrup in it. [Would be good to get our doc or nutritionists to say something here on why these things are bad.]<\/p>\n

If you can, sook and prepare your own meals to ensure the ingredients are healthy. Too keep you and your family from unhealthy snacking, don\u2019t stock too many sweet or salty snacks in the house.<\/p>\n

Get Enough Sleep<\/strong><\/p>\n

\u201cSleep is perhaps the most undervalued part of our health,\u201d says Dr. Clinton. \u201cMost healing occurs while you are resting.\u201d<\/p>\n

Aim for 7 to 8 hours of sleep per night. It is also beneficial to be consistent with the time you fall asleep and arise in the morning.<\/p>\n

If you snore, or your partner notices you wake up a lot and are chronically fatigued, consider speaking with your doctor about a sleep study to rule out obstructive sleep apnea. Avoid caffeine in the afternoon and do not drink an excessive amount of alcohol, as these both interrupt sleep cycles.<\/p>\n

Don\u2019t put your health on hold. Please call us at 800.8.COOPER (800.826.6737) to make an appointment with one of our sports medicine experts.
\n<\/a>
\n <\/p>\n

Salud y Estado F\u00edsico despu\u00e9s de la Cuarentena<\/h2>\n

Vivir un estilo de vida saludable puede ser dif\u00edcil en condiciones normales. Durante los meses de cuarentena, muchos lo encontraron a\u00fan m\u00e1s dif\u00edcil.<\/p>\n

A medida que se levantan las \u00f3rdenes de quedarse en casa, todos queremos descubrir c\u00f3mo mantener un estilo de vida saludable para mantenernos saludables y reducir el riesgo de contraer COVID-19.<\/p>\n

“Mantener un estilo de vida saludable que incluya movimiento diario, hidrataci\u00f3n adecuada, nutrici\u00f3n equilibrada y la cantidad correcta de sue\u00f1o es una de las herramientas m\u00e1s importantes que tenemos para ayudarnos a protegernos de las enfermedades”, dice Cody Clinton, DO, especialista en medicina deportiva de Cooper. Asistencia sanitaria universitaria. “Hay algunas cosas simples que puede hacer de inmediato para” volver a la normalidad “cuando finalice la cuarentena”.<\/p>\n

Hacer Ejercicio Regularmente<\/strong><\/p>\n

El American College of Sports Medicine recomienda 150 minutos de ejercicio cada semana. Intente apuntar durante 30 minutos durante cinco d\u00edas a la semana de ejercicio ligero o 50 minutos durante tres d\u00edas a la semana de ejercicio de intensidad m\u00e1s moderada. Como siempre, consulte a su m\u00e9dico antes de comenzar una nueva rutina de ejercicios.<\/p>\n

Aunque los gimnasios pueden permanecer cerrados por algunas semanas m\u00e1s, a\u00fan puede sudar todos los d\u00edas. Si tiene algunas pesas libres y una estera de yoga, puede hacer una variedad de ejercicios de entrenamiento de fuerza.<\/p>\n

“Los estudios muestran que el entrenamiento de fuerza durante un per\u00edodo de tiempo puede ayudar a prevenir la p\u00e9rdida \u00f3sea e incluso puede ayudar a construir hueso nuevo”, dice el Dr. Clinton. “Hay una serie de aplicaciones gratuitas que tienen una variedad de clases de ejercicios que pueden agregar m\u00e1s motivaci\u00f3n y diversidad a tu d\u00eda”.<\/p>\n

Los ejercicios al aire libre como correr, caminar y caminar siguen siendo muy seguros si se realizan con precauci\u00f3n. Seg\u00fan los CDC, hay algunos pasos que puede seguir para protegerse mientras hace ejercicio al aire libre, que incluyen:<\/p>\n

\u2022 Mant\u00e9ngase al menos a 6 pies de distancia de los dem\u00e1s en todo momento. Esto podr\u00eda hacer que algunas \u00e1reas abiertas, senderos y caminos sean mejores para usar que otros. No entre en un \u00e1rea llena de gente.
\n\u2022 Evite reunirse con personas con las que no vive.
\n\u2022 Use un pa\u00f1o que cubra la cara como sea posible.<\/p>\n

Estire al menos tres d\u00edas por semana con cada estiramiento sostenido durante 10 a 30 segundos. El Tai Chi se considera un buen ejercicio de bajo impacto para mejorar el equilibrio.<\/p>\n

La Hidrataci\u00f3n es Clave<\/strong><\/p>\n

Beber suficiente agua durante todo el d\u00eda puede tener un impacto positivo en su salud y bienestar. La hidrataci\u00f3n adecuada regula la temperatura corporal, mantiene las articulaciones lubricadas, previene infecciones, suministra nutrientes a las c\u00e9lulas y mantiene los \u00f3rganos funcionando correctamente.<\/p>\n

Estar bien hidratado tambi\u00e9n mejora la calidad del sue\u00f1o, la cognici\u00f3n y el estado de \u00e1nimo. Apunte de 64 a 84 onzas de agua al d\u00eda o la mitad de su peso corporal en onzas. Puedes agregarle sabor al agua usando un lim\u00f3n o una fruta. Tambi\u00e9n es \u00fatil mantener la cafe\u00edna al m\u00ednimo, especialmente en la tarde.<\/p>\n

Comer Alimentos Integrales<\/strong><\/p>\n

Intente incorporar alimentos integrales en su dieta, como frutas y verduras, granos integrales, prote\u00ednas magras y mariscos. Trabaje para eliminar alimentos con muchos ingredientes procesados, como barras de granola, papas fritas y cualquier cosa que contenga jarabe de ma\u00edz con alto contenido de fructosa. [Ser\u00eda bueno hacer que nuestro m\u00e9dico o nutricionistas digan algo sobre por qu\u00e9 estas cosas son malas.]<\/p>\n

Si puede, remoje y prepare sus propias comidas para asegurarse de que los ingredientes sean saludables. Para evitar que usted y su familia coman bocadillos poco saludables, no almacene demasiados bocadillos dulces o salados en la casa.<\/p>\n

Dormir lo Suficiente<\/strong><\/p>\n

“Dormir es quiz\u00e1s la parte m\u00e1s subvalorada de nuestra salud”, dice el Dr. Clinton. “La mayor\u00eda de las curaciones ocurren mientras est\u00e1s descansando”.<\/p>\n

Trata de dormir de 7 a 8 horas por noche. Tambi\u00e9n es beneficioso ser coherente con el momento en que te duermes y te levantas por la ma\u00f1ana.<\/p>\n

Si ronca, o su pareja nota que se despierta mucho y est\u00e1 fatigado cr\u00f3nicamente, considere hablar con su m\u00e9dico sobre un estudio del sue\u00f1o para descartar la apnea obstructiva del sue\u00f1o. Evite la cafe\u00edna por la tarde y no tome una cantidad excesiva de alcohol, ya que ambos interrumpen los ciclos de sue\u00f1o.<\/p>\n

No ponga su salud en espera. Ll\u00e1menos al 800.8.COOPER (800.826.6737) para hacer una cita con uno de nuestros expertos en medicina deportiva.<\/p>\n","protected":false},"excerpt":{"rendered":"

Para leer en Espa\u00f1ol, por favor haga clic aqu\u00ed Living a healthy lifestyle can be tough under normal conditions. During months of quarantine, many found it even tougher. 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During months of quarantine, many found it even tougher. As stay-at-home orders are being lifted, we all want to figure out how to maintain a healthy lifestyle to keep us healthy and reduce the risk of ... 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