Coping with COVID-19: Nutrition and Fitness Strategies · Coping with Covid-19 Nutrition Strategies...
Transcript of Coping with COVID-19: Nutrition and Fitness Strategies · Coping with Covid-19 Nutrition Strategies...
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Coping with COVID-19: Nutrition and Fitness Strategies
May 13th, 2020
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2
Topics
• Nutrition strategies
• Fitness strategies
• Your questions
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Nutrition Strategies
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Coping with Covid-19Nutrition Strategies Kelly Anne Erdman, MSc, RD, CSSD
What Does the Covid-19 Virus Mean to You?
• Self-Isolation; Alone; Time with Family/Friends
• Fear of Illness; Job Insecurity; Learning Different
Ways to Conduct Business
• Fewer or More Distractions; More Productive?
How has Covid-19 Affected You?
• Increased Stress
• Change in Activities; Change in Routine; RMR
• More Time for Self and/or Family? Eating Better?
• Nutrition Impacted by all of the Above
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Nutrition Strategies to Cope with Covid-19
What Can We Control?
• Boost Immunity
• Food Selection
• Our Meal, Snack & Hydration Routine
• More Homemade Meals
What is Out of Our Control?
• Limitations Enforced Related to
Physical Isolation
• How Else Can I Cope (besides reaching
for food)?
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Nutritional Management to Cope with Covid-19What Can We Control
• Food Selection / Food Safety
• 3 Balanced Meals vs Meals & Snacks
• Family Meals? New Recipes?
• Hydration – water, caffeine, alcohol
• Supplements for Immunity
Be Mindful of Your Intake (Foods, Fluids)
• When – Timing of Intake?
• What do you Consume?
• Where are you?
• Why are you Eating? Drinking?
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Coping with Covid-19Nutrition Strategies Kelly Anne Erdman, MSc, RD, CSSD
How Can We Help You to Manage Your Nutrition During these Challenging Times?
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Fitness Strategies
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Fitness Strategies
Benefits of Physical Activity
Physical health
• Reduce risk of serious health
conditions
• Build/maintain strength and mobility
• Support immune system
• Longevity
Getting started & staying motivated
• Do what you love!
• Set goals
• Set a routine
• Identify barriers
• Get support
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Fitness Strategies
Benefits of Physical Activity
Mental health
• Reduce stress
• Manage symptoms of anxiety and
depression
• Improve sleep
• Sense of control and achievement
Getting started & staying motivated
• Do what you love!
• Set goals
• Set a routine
• Identify barriers
• Get support
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Fitness Strategies Cardiovascular Health
Recommendations
• Moderate aerobic exercise• 150min per week
• 50%-70% of max HR
• Vigorous aerobic exercise• 75min per week
• 70% - 85% of max HR
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Predicted HRmax
Example: Moderate
• HRmax = 220 – AGE• HRmax = 220 – 45• HRmax = 175bpm
• 50-70% = 87bpm – 122bpm
Example: Vigorous
• HRmax = 220 – AGE• HRmax = 220 – 45• HRmax = 175bpm
• 70-85% = 122bpm – 148bpm
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Strategy
Moderate
• Brisk walk• Hiking• Swimming• Slow resistance training• Active living!
Vigorous
• Jog• Bike ride• Athletics• Circuit Training/HIIT• Active living!
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Strategy
Moderate Activity – 150 minutes per week
• Minimum of 3o mins per day for 5 days per week
Vigorous Activity – 75 minutes per week
• Minimum of 15-25 minutes per day for 3-5 days per week
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Fitness StrategiesStrength & Endurance
Recommendations
• Resistance exercise• Minimum of 2x per week
• Train major muscle groups
• Train fundamental movements
• Find what you like
• Consistency is key
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Fitness StrategiesStrength Movements
1. SQUAT (Bodyweight squat)
2. HINGE (Deadlift)
3. SPLIT (Lunges)
4. PUSH (Push up)
5. PULL (Back row)
6. BRACE (Plank)
7. TWIST (V-sit Twist)
8. Light cardio 2-5 minutes
• Perform a minimum of 1 set each for 12-15 reps OR 20-40 seconds
• Increase in time and # of rounds for more difficulty
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Flexibility vs. Mobility
Flexibility (PASSIVE) Mobility (ACTIVE)
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Compensations in Posture
• Daily movement patterns determine your movement ability over time.
• Poor patterns and habits will lead to compensations.
• Overcompensation can lead to more pain or further injury.
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Fitness StrategiesMobility
Recommendations
• Daily mobility routines
• Reduce sit time
• Active over passive stretching
• Use it or lose it!
Example:
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Links
Mobility
• Hips : https://www.youtube.com/watch?v=nLuvQCTPrcY&t=6s
• Shoulders: https://www.youtube.com/watch?v=HiCnRk1_z5Q&t=27s
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Questions?
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COVID-19 resources
Visit The Employers’ Page
Visit The Employees’ Page
Visit wello.ca