CALM Coach, Ollie McCarthy: His Coronavirus top health and movement tips
Ollie McCarthy says, ‘We are certainly in quite a unique and challenging time at the moment so here are my top tips to help keep you healthy and moving, even if you are in self isolation’
5 tips to increasing your immune function
- Sleep 8 hours per night or an extra hour more than you normally would: Sleep is one of our best tools to recovery, so improving this will make sure you are avoiding fatigue and keeping healthy.
- Drink 2-3 litres of water per day: At a basic cellular level our bodies need water to function. Keeping hydrated will mean you stay fully functional and can fight infection.
- Eating a nutrient rich diet: This will make sure you have all the relevant vitamins and minerals to keep your body working optimally. Think about consuming lots of fruit, veg and nutrient dense foods. Avoid processed and fast food as much as possible.
- Protein rich diets: Protein is the key macronutrient in repairing the body. Just make sure whatever you currently eat contains increased amounts of protein.
3 tips to a happy head
- Reduce your information input: There is 24/7 info about Coronavirus at the moment with most people on Facebook becoming an overnight Coronavirus expert. Pick several key courses to get your information and check them 1 or 2 times MAX daily. Making sure you are not constantly bombarded by info is key to not becoming overwhelmed by the situation
- Control what you can, forget the rest: There are a few things each of us can control for staying healthy. Wash your hands, eat and drink healthily and look after your head. Practice social distancing and check on your mates and loved ones. The actions of others are very difficult to control so don’t spend precious energy worrying about them. Concentrate on what you can control.
- Lean into community: We are likely to be avoiding face to face contact with most people for a while. This does not mean we can’t still catch up with friends and loved ones on the many technological devices and services we have. Talk to your tribe on Facebook, Skype your mates, Zoom call your Nan, WhatsApp your Aunt and FaceTime your Dad. Self isolation does not mean social isolation. There are many people experiencing what you are and what you are feeling. Don’t go through it alone.
3 tips to surviving self isolation
- Movement: A daily movement practice is key. We are likely to be more sedentary than every. Whether you crack out some press ups, walk 1000 steps in your living room, jump up the stairs, do some yoga or curl baked bean cans for 2 minutes….MOVE. This will be key to your long term mental and physical health. Pick movement and weave it into your day to break the monotony of staring at a screen. Do this daily and try to challenge yourself with something different every day.
- Learn skills or try new things: You will find yourself with excess free time so learn or try something new. Try painting, learning a language, journal, read more books, try learning that handstand you always wanted to do. Challenging your brain in a new way will be key to staying engaged and happy.
- Create routine: Your usual habits will have been thrown out the window so it is important to make new ones. Try waking at the same time every day. Break your day down into manageable blocks. If you have trouble working out how to plan your day simply sit down with a cup of tea in the morning and plan what you need to do that day. Pick the 3 key parts and have them as the main focus. Plan breaks, movement and play into your day to keep it interesting and fun.
If you want to hear more from Ollie, join our Running Collective officially here.
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