Keeping our bodies fit and healthy should be a priority for us all at the best of times, but in the midst of a global pandemic these things could be lifesaving.
Alongside doing plenty of exercise, taking time out to look after our mental health and ensuring we continue to visit the GP, something as simple as adopting a healthy, well-balanced diet can be a vital step towards ensuring our bodies are as well equipped to fight off infection as possible.
We know all too well that our age and any underlying health issues such as diabetes, asthma or heart disease can contribute to how well our bodies are able to fight off the coronavirus. But statistics also show that those who are overweight are more likely to suffer the serious and potentially devastating symptoms of Covid-19 than those with a healthy BMI.
With our collective motivation feeling like it has hit an all-time nadir, the thought of laying low, abandoning our daily exercise and self-medicating with junk food is all too tempting.
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Many of us put on weight during the first lockdown, as the novelty of going for daily jogs and joining in Zoom exercise classes quickly wore off. As we continue into the cold and wet of winter, moving anywhere outside of the comfort of our beds or sofa becomes even more of a mental struggle.
But losing weight doesnt have to be a miserable slog and eating a healthy diet doesnt need to mean grains and lettuce leaves it can be truly delicious.
So how can we ensure we maintain a healthy, balanced diet while lockdowns and tier systems keep us cooped up inside?
Know what healthy looks like
We are all familiar with the advice that we are supposed to eat five helpings of fruit and veg every day for a healthy diet, but what does this actually look like? Are carbohydrates really a no-no? And is all fat bad?
When it comes to our food intake, the NHS has put together an Eat Well Guide designed to help us make healthier choices when it comes to our food. The guide uses helpful illustrations to show us what types of food and drink we should be having each day and how to strike a healthy balance. And carbohydrates and fat are by no means banned.
Try to choose a variety of different food from each of the groups to help you get the wide range of nutrients your body needs to stay healthy, recommends the NHS.
Dieting doesnt have to mean saying sayonara to all your favourite foods. The Easy Meals app compiles over 150 delicious, easy and healthy recipes for you to peruse at your leisure. You can search by mealtime depending on whether youre after a quick lunchtime snack or a heartier evening meal and it helps you to compile shopping lists for when youre next heading to the supermarket.
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Knowing what to look out for when youre reading food labels at the supermarket can also really help us make better choices. Check out the NHS food labels guide for more information.
Dieting doesnt have to mean missing out on the foods you love completely - just make sure you have everything in moderation. Reducing the unhealthy part of our diets and changing our habits is a key first step to living a healthier life.
The Drink Free Days app can help you track your drinking, encourage you to skip alcohol days and get practical support if your alcohol intake has gone from an occasional treat to a concerning crutch.
A tailor-made regime
On average, women should aim to consume around 2,000 calories a day and men, 2,500 but according to the NHS, most of us are consuming more than we need.
Your Body Mass Index (BMI) is the best way of knowing if you need to lose weight. This is a measurement that uses your height and weight to determine if you are a healthy weight. For most adults, an ideal BMI is between 18.5 to 24.9. To calculate your BMI you can use the NHS tool here.
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Fad diets can be dangerous and stressful but developing healthy habits and losing weight in a safe way doesnt have to be a slog.
The NHS free weight loss app will enable you to record your calories and progress and gives tips and advice on healthy, sustainable weight loss.
Finding ways of reducing your intake of unhealthy snacks or substituting your favourite treats with easy alternatives makes you feel as though youre not missing out.
Plan your meals
We all know the process: we kick off Monday with all the best intentions in the world, but after a barrage of emails, back-to-back meetings and the to-do list piling up, that quinoa salad wed planned for lunch suddenly feels uninspiring and too time-consuming to make. We reach for whatever we can find in the cupboard or make a hasty takeaway order. By the end of the week any modicum of healthiness has completely disintegrated.
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Enter meal planning. Something as simple as knowing what youre going to eat for lunch is half the battle. Whether it be through bulk cooking or signing up to a healthy meal-delivery box, getting into a regular routine is the easiest way to kick-start a new eating plan and makes a healthy diet all the more appealing. The NHS meal planner in the Easy Meals app is a good place to start.
Drinking lots of water can also help. The government recommends drinking between six and eight glasses of water every day and more in hot weather or while exercising, to prevent dehydration.
Make sure to line up some rewards for yourself at the end of a successful week.
Get active
Of course, another great way to improve our mental and physical health is to get moving.
Exercise can reduce your risk of major illnesses from heart disease to stroke, type 2 diabetes. Just two and a half hours of activity each week (or 30 minutes every day) is all we need for our bodies to feel the benefit.
Keep fit by picking up free or discounted classes - gloating Instagram posts optional
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For it to be beneficial, the NHS says, you need to be moving quick enough to raise your heart rate, breathe faster and feel warmer.
It doesnt have to be a high intensity cardio work out (though the popularity of Joe Wicks HIIT classes is a glowing endorsement of how enjoyable this can be). The Active 10 walking app can help you get started by adding regular bursts of brisk walking to your daily routine, tracking your movement and helping you reach achievable milestones.
Remember all your friends and family using the Couch to 5k running app during the summer? Why not join them, it really is as easy as it looks to follow.
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Eat well to stay well: How to lead a healthy life in lockdown - The Independent
