The 2020 pandemic gave to everyone the opportunity to discover the benefits of self-care and wellbeing. Information and tips were available everywhere. It was easy to find a post on Instagram with tips about staying positive, connected and engaged. Many started baking banana bread! Do you remember? Videos of home workouts were at the top of our social media feeds. Fitness coaches no only take care of our physical health but also our mental health. They became motivational figures in uncertain times.
As soon as restrictions were lifted I decided to contribute my bit to people’s mental health. I became Wellbeing Champion for the charity Rethink Mental Illness. I created and led workshops teaching CBT techniques and sharing mental health resources for university students. It was great to be part of the change and to see people asking for information about mental health.
5 Basics of Wellness
1. Exercise
It is easy to push away any sort of fitness activity when you are working crazy retail hours or navigating a demanding office timetable. I do not blame you! Gyms are packed early in the morning and late in the evening. You are out of energy and going to the gym is at the bottom of your to-do list. I am with you!
What can we do to integrate fitness into our busy lives? Break your workout session into small chunks. Instead of going to the gym for a whole hour, split your session into two or three sessions during the day.
In the morning:
- Compound exercises for 20 minutes
- Have a shower
- Grab a Coffee
- Get ready for the day with a big smile
In the afternoon
- Walk for 20 minutes during your lunch break
In the evening
- Swim for 20 minutes, or
- Isolation exercises for 20 minutes
- Take a shower
- Wind down. You made it!
2. Eating healthy
Bad or good food does not exist! At least not in my mind. The food scene in London is constantly thriving and there is always a new recipe, dessert, restaurant, diet and coffee shop to discover. Get out there and taste it all! Food makes your body happy, and I want to make sure that you know how to do it juggling a busy life.
- Eat more protein and less carbohydrates in the evening.
- Master one easy and healthy recipe you can cook over and over again. I recommend Harissa Chicken Traybake Tray by Jamie Oliver.
- Give a break to your guts by eating gluten-free food. Your guts work hard to break down gluten. I recommend Tesco’s Lime and Chilli Tortillas!
- Create a dessert allowance per week. My partner and I have decided to eat a max of three desserts per week after dinner. Sometimes we do it four times!
- Have a box of healthy snacks in your bag. It saves you money, and It is fun. You can try different brands each week.
3. Good Sleep!
You probably feel better after a good night’s sleep. It is not a mystery. Identify those things that contribute to poor sleeping hygiene. Probably working less will increase our sleeping hours but it is not possible. We have to pay the bills! What can we do?
- Keep track of your average sleeping hours. Most smartphones incorporate sleep-tracking features. Make the most of them.
- Silence notifications after a certain time in the evening.
- Create a wind-down ritual. I suggest brushing your teeth by listening to relaxing music, drinking a glass of warm milk (plant or dairy), or writing down three positive things about the day.
4. Socialising
Meeting family and friends brings a sense of joy into our lives. It is good to share and listen to others’ problems. “A problem shared, it is a problem halved”. You might discover a new way to face a challenge at work by listening to others. During the pandemic, it was easier to meet with other people because everyone had a similar routine. How can we continue socialising now that we are back to busy agendas and calendars?
- Volunteering is a great way to meet new people while learning new skills.
- Meeting relatives every two or three weeks over lunch or desserts.
- Visit a small town with a slow pace. People are friendly and usually greet people on the street.
- Attending gym sessions helps you to stay healthy and meet people with similar fitness goals. You might find a gym buddy.
Wladimir albuja 