At this critical moment, we transitioned to working from home, away from campus, and practiced social distancing to protect as many people as possible. As we remain at home, often relying on food supplies that have been sitting in our fridge or pantry for some time, many of us have adopted a more sedentary lifestyle.
This increases the likelihood of physical inactivity, overeating, prolonged sitting, and heightened stress, anxiety, and depression. Consequently, many individuals may gain weight during the pandemic, and some may retain this extra weight long-term, elevating the risk for serious health conditions such as type 2 diabetes, hypertension, heart attacks, strokes, and other complications.
Here, I’d like to share some simple tips and helpful resources on how to maintain a healthy lifestyle, manage your body weight, and support your overall well-being while staying at home and practicing social distancing.
- Measure and Watch Your Weight: Monitoring your body weight on a daily or weekly basis can help you stay aware of any changes, whether you're losing or gaining weight.
- Limit Unhealthy Foods and Eat Healthy Meals: Don’t skip breakfast, and make sure to choose a nutritious meal that’s high in protein and fiber while being lower in fat, sugar, and calories. For additional information on weight-control foods and dietary guidelines, please visit: www.hsph.harvard.edu/obesity-prevention-source/obesity-causes/diet-and-weight/.
- Take Multivitamin Supplements: To ensure you’re getting enough essential nutrients, taking a daily multivitamin can be helpful, especially if your access to a variety of fruits and vegetables is limited. Many micronutrients play a crucial role in supporting the immune system, including vitamins A, B6, B12, C, D, and E, as well as zinc, iron, copper, selenium, and magnesium. However, there is currently no evidence that taking additional supplements or so-called “miracle mineral supplements” can protect you from the virus or speed up recovery. In fact, consuming high doses of certain vitamins may be harmful to your health.
- Drink Water and Stay Hydrated, and Limit Sugared Beverages: Drink water regularly to stay healthy and hydrated, but there is no evidence that drinking water frequently (such as every 15 minutes) can prevent viral infections. For more information about drinking water and coronavirus, please visit the EPA website: www.epa.gov/coronavirus/coronavirus-and-drinking-water-and-wastewater.
- Exercise Regularly and Be Physically Active: During this time, exercising at home can be a great option. You can also go for a run or walk your dog outdoors, as long as you stay informed about local guidelines, restrictions, or mandatory quarantines in your area. For more tips on staying physically active while at home, visit the ACSM website: www.acsm.org/read-research/newsroom/news-releases/news-detail/2020/03/16/staying-physically-active-during-covid-19-pandemic.
- Reduce Sitting and Screen Time: Exercise alone can’t fully offset the effects of prolonged sedentary behavior. Even those who exercise regularly may still face a higher risk of diabetes, heart disease, and stroke if they spend long hours sitting at a desk or in front of a computer. To counteract this, consider taking short breaks throughout the day — for example, walking around your office or room a few times each day.
- Get Enough Good Sleep: There is a strong link between both the quality and quantity of sleep and the strength of your immune system. Getting seven to eight hours of sleep each night helps support proper immune function. For more information, please visit the CDC website: www.cdc.gov/sleep/index.html.
- Go Easy on Alcohol and Stay Sober: Drinking alcohol does not protect you from coronavirus infection. Keep in mind that alcohol contains calories that can add up quickly. It’s important to consume alcohol in moderation. For more information, please refer to the AHA recommendations: www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/alcohol-and-heart-health.
- Find Ways to Manage Your Emotions: Feelings of fear, anxiety, sadness, and uncertainty are common during a pandemic. To help reduce stress-related weight gain, you can refer to the stress management and coping resources provided by the CDC: www.cdc.gov/coronavirus/2019-ncov/prepare/managing-stress-anxiety.html.
- Use an App to Keep Track of Your Movement, Sleep, and Heart Rate
A reminder: Individuals with serious chronic medical conditions—such as severe obesity, diabetes, and heart disease—are at greater risk of severe complications from COVID-19. They should consult their healthcare providers and follow their guidance carefully.
