Hi gang – Michael Gortenburg here, checking in from Kansas City.
I recently shared my list of favorite tech items to have on hand during this time when many of us are stuck at home. And while they certainly help to keep you occupied at home, it is important to also spend time maintaining your health.
As such, I thought I would share some tips that you can use to stay healthy and fit while the gym and public spaces are closed.
It All Starts with Optimal Nutrition
One of the biggest factors in staying healthy is the nutrition and vitamins that your body takes in on a regular basis. A body with access to high-quality foods and supplements is one that is infinitely more prepared to ward off viruses and ailments. Luckily, these are readily available at any health food or grocery stores (provided they are still in stock).
According to health officials, these are some of the best options available for maintaining the immune system:
Zinc – a common mineral that is used to fight inflammation and improve your cells’ ability to function properly. It is an essential addition to your daily intake, especially if you are older, and has been found to be particularly effective at preventing respiratory tract infections.
Vitamin C – this vitamin is famous for its health properties and has been used to nurse the body back to health from the common cold for decades. It supports cells that are responsible for immune health and is a powerful antioxidant. You can get vitamin C from several foods like broccoli or kale, but I would advocate for supplementing with powder packets that you can also find at the grocery store.
Vitamin D – another common nutrient that is especially helpful in boosting your body’s immune system. Vitamin D supports white blood cells, the cells responsible for fighting pathogens like viruses, and is also an anti-inflammatory agent.
Garlic – this isn’t just a great addition to your favorite dishes; it also has many anti-viral properties to keep your immune system strong during this time.
Don’t Neglect Physical Exercise
Physical exercise is a great way to boost the body’s immune system and will help you avoid gaining the “Quarantine 15.”
Most Americans have a bad habit of neglecting physical exercise throughout the regular year as it is. But now with the quarantine, there is a real danger of gaining extra weight as we move around even less. If you fall into this camp, NOW is the perfect time to pick up a simple routine that you can do from the comfort of your home. And the best part is, it doesn’t have to be complicated or require expensive, bulky equipment.
For those of you who frequent the gym, you may also find it enjoyable to switch things up with home workouts.
Push-ups – one of the simplest and perhaps most effective ways to stay in shape without going to the gym. In fact, a recent study published in the Journal of the American Medical Association shows that men who can perform at least 40 pushups in one go have a better chance of avoiding heart disease. This exercise will help work out your chest, arms, shoulders and have many variations that you can use to target different areas.
Jump Rope / Jumping Jacks – almost everyone remembers playing with a jump rope as a kid. Well, it turns out that this activity is one of the healthiest and easiest ways to get your cardio in at home. If you don’t have a jump rope laying around at the house, you can substitute with simple jumping jacks. Aim for doing as many as you can to keep your heart rate up.
Sit-ups – a basic exercise and a perfect way to target your abs while you’re stuck at home. Sit-ups give you a chance to hit those areas that you might have neglected over the years. They also have a multitude of variations that can change the difficulty depending on your goals.
Squats – a powerful exercise for targeting your legs. You can perform these in any area of your house, but for added difficulty, find a wall to lean up against. Make sure to stand about one foot away from the wall and squat down as low as you can and hold this position for as long as you can. I guarantee you will find this a lot more difficult than you would have expected.
There are many more exercises that you can perform while stuck at home during this pandemic, but these are a handful to start with. I would recommend loading up some of your favorite music, finding an isolated spot somewhere in the house and getting started on a daily routine.
Also, be mindful of the types of foods you are ordering online. Restaurants are great, but now would be the perfect time to focus on an overall healthier diet and finding ways to work in some of the above nutrients.
Until next time,
~ Michael Gortenburg, CEO and Founding Principal of Eighteen Capital Group (18CG) in Kansas City, Missouri.