Cristian Rivera Foundation

How to Have a Healthy Summer in the Time of COVID-19

Trying to find ways to stay healthy and happy while stuck at home all summer? There is no doubt that this year has brought unprecedented events that none of us anticipated. With COVID-19 cases still very prevalent in this country and throughout the world, many summer travel plans were put on hold, forcing us all to stay at home. That doesn’t mean that you can’t make the most of your own unique situation! We are here to provide some tips on how to maintain your health from the comfort of your home.

            Healthy living is something that many of us strive for. At CRF, we are constantly advocating for children with DIPG and looking for ways to give them a chance to live longer. One of the ways everyone can strive for a longer life is by getting plenty of exercise. Effective exercise can include a wide range of activities, so it is important to stay active by doing something you love. For sports lovers, swimming and tennis are great ways to keep your heart rate up while socially distancing yourself from others. With many people staying away from gyms, at-home workouts can be difficult to incorporate into your daily routine. However, it is very possible with the right amount of discipline and focus.

HIIT, which stands for high-intensity interval training, is an excellent way to incorporate cardio through circuit-like exercise regimens. By exploring Youtube and workout accounts on Instagram, you can find a variety of routines that fit your needs. We provided some Instagram accounts at the end of this article as a starting point for anyone who might need it. If you are looking for strength-based workouts, it can be a little more difficult without normal gym equipment at home. There is no need to fret, though! You can utilize plenty of objects lying around your house, from shampoo bottles to water jugs, as your source of resistance. Bodyweight strength workouts are also an underrated way to build muscle in ways you might not have considered. Exercises such as push-ups, mountain climbers, and basic squats target different muscle groups using just your body and nothing else!

            Eating a healthy diet is just as important as exercising. These two factors often tie closely together, so we are here to provide you with some healthy foods that you can easily incorporate into your diet. For those who are trying to build muscle, protein is obviously one of the most important food groups to hit. Some common sources of protein for meat-eaters include eggs, fish, poultry, and lean red meats. If you are vegetarian, vegan, or simply trying to reduce meat intake, however, there are plenty of alternatives. Peanut butter, lentils, nuts, and quinoa are just some of the many options you have that stay away from meat. Protein shakes are also a great choice because you can customize them based on your tastes. They are incredibly filling and can serve as a pre-workout or even a meal in itself. We provided a list of popular protein shake recipes at the end of this article. Although carbs are an important part of your diet, you must learn to eat them in moderation. To make the most of your carbs, you should incorporate sources of fiber into them. Some examples of fibrous carbs are oats, whole grains, and brown rice. Fruits and vegetables are just as essential because they provide a source of vitamins and minerals necessary for our body to function. Some of the most beneficial fruits and vegetables include bananas, papayas, grapes, broccoli, and carrots.

 Staying hydrated is also a factor that is overlooked in healthy living. On average, daily fluid intake should be around 3.7 liters for men and 2.7 liters for women. Keep in mind that about 20% of water intake comes from a person’s diet. Finally, even though counting calories is not always the best indication of a healthy diet, total daily caloric intake is a good way to tell if you are eating in moderation. Women, on average, should consume about 2000 calories a day, and men should consume about 2500.

            It might seem hard to stay motivated during this time, especially with everything feeling so uncertain in the world. We hope you either learned something new or feel an extra boost of motivation after reading this blog though! Being trapped in our homes does not have to prevent us from leading a healthy life, and it would mean so much if you could join us in doing so!

Instagram Workout Accounts:

@hiitburn (mainly cardio focused hiit workouts)

@madfit (both cardio and strength)

@whitneysimmons (mainly strength)

@nicolemrauch (mainly cardio hiit workouts)

Protein shake recipes:

by Ranjani Anirudhan

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