How to Get Your Health Back After Quarantine: Tips for Seniors

Due to their increased risk of illness, many seniors couldn’t get outside for exercise or go grocery shopping for healthy meal options during the coronavirus lockdown. These lifestyle changes may have led to some negative health outcomes like weight gain, muscle stiffness, or daytime fatigue. Seniors are also facing some serious emotional and mental health effects as a result of increased stress and isolation. Even as the pandemic situation improves, it is likely that these unhealthy choices will continue to affect people for years to come unless they confront them head on and make improvements.

Fortunately, lockdown restrictions are easing up and the world is taking precautions to keep our vulnerable populations safe from COVID-19. With relatively few exceptions, most older people are perfectly able to engage in healthy activities and make healthy choices that won’t put them at greater risk to COVID-19 infection. Now is the time to take back your health! We invite you to explore some great ways to lose those extra pounds and get your health on track for the summer.

Make Healthy Meal Choices

Looking to lose some of that lockdown weight? Focus on adding nutritious options to your diet rather than just taking away unhealthy foods. There are several ways to swap empty-calorie foods for tasty, nutrient-dense alternatives. For example, you can swap white bread for whole-grain bread or sugary cereal for oatmeal. If you like to eat toast with jam, try swapping the jam for avocado! Want a sandwich with mayo? Try slathering your bread with hummus instead! 

If you’re still hesitant to head to the grocery store, see what kinds of healthy meals you can make with the pantry ingredients you already have on hand. For example, Foodies Today suggests nutritious recipes like spinach tortellini soup, legume quesadillas, and breakfast for dinner. Remember, you can always order groceries online if you need to restock on healthy options and don’t feel safe venturing into a crowded supermarket. 

Seek Expert Guidance

Making these diet changes can be challenging. If you don’t know where to start or you’re having trouble sticking to your healthy eating plan, consider hiring a dietitian who can work with you to create an individualized diet plan. Job boards can help you find various wellness services that can assist with this and other aspects of your health regimen. Nearly anything you can think of is available: nutrition advice, medical consultation, skincare--even yoga for kids if you’re looking for ways to entertain your grandchildren when they’re finally able to visit again! 

Get Back Outside

Whether you’re trying to lose weight or improve your health in other ways, exercising is essential. Fortunately, it should be safe to exercise outside as long as you can avoid crowds and maintain a safe distance from others. Go for a walk in your neighborhood or take up cycling! Biking is an excellent form of physical activity for seniors because it reduces strain on the joints while providing numerous cardiovascular benefits. You might even want to give martial arts a try--it’s one of the healthiest and most enjoyable activities for people of all ages and skill levels. Anything that gets you moving and your heart rate up is bound to improve your physical and mental well-being. 

Try At-Home Exercises

Don’t let your exercise routine stop with aerobic activity. Seniors can also benefit from strength, flexibility, and balance training! Yoga and Pilates are great at-home exercise options for seniors that hit all of these marks. You can also try some senior-friendly bodyweight circuits or follow balance and flexibility training videos online. When the summer weather is nice, take your training into the backyard so you can enjoy the fresh air and soak up some beneficial vitamin D!

Consider Assisted Living

It may be that the time has come to consider options for residing outside of the home--a difficult decision to make even in the best of times, but one made much more challenging by a pandemic and its aftermath. Some seniors put off going into care facilities out of fear of catching COVID. However, a more supportive environment is often a key to maintaining wellbeing in your senior years, and these facilities are often safer for seniors than their homes. If you might benefit from making the change but have hesitated, do some looking and don't be afraid to ask questions. 

For many of us, the coronavirus lockdown meant changes in routine, limited exercise opportunities, and stress snacking, all of which have done a number on our health. Now that lockdown restrictions are lifting, make your health a priority again. Take advantage of the beautiful summer weather to get outside and get back in shape!