Stress eating, snacking out of boredom and spending more time sedentary has been commonplace in 2020. With challenges getting to the supermarket, disruption in daily routines and increased stress due to the COVID-19 pandemic, it’s no surprise over 30% of the population have experienced some weight gain. However, it’s important to remember that if the worst thing to come out of this year is a couple of ‘corona kilos’, you’re probably pretty lucky!
When looking after your patients and clients during this time, it’s important to try and encourage them to eat well and stay as active as possible. It’s vital for their mental wellbeing just as much as their physical. The goal of any exercise should be about nurturing our physical and mental health, rather than punishing ourselves for not reaching a weight loss goal.
We want to give you some helpful tips to get your clients on their way to an even healthier lifestyle, you might even pick up a few things too!
Watch what you eat and drink
Eating a healthy, balanced diet where possible will ensure your patients will get all the essential nutrients and energy they need throughout the day.
Limit Saturated Fat
Saturated fat is found in fatty meat, full fat dairy products and those delicious cakes and pies. However tasty these foods may be, they’re bad for weight gain, cholesterol and heart health. Instead, opt for oily fish, rapeseed oil and avocados, which are all heart-healthy alternatives. Although it’s good to treat yourself as part of a balanced diet, try and keep below 20g saturated fat per day.
Choose Wholegrain Carbs
An easy switch to make is swapping white bread, pasta and rice for wholegrain alternatives. These wholegrain starchy carbs release their energy slowly, refueling the brain and body. This is also great for getting more fibre into your diet. Adults are advised to eat 30g of fibre every day, but on average we only eat 18g!
Eat More Fruit and Veg
We all know eating more fruit and vegetables is a good way to move towards a healthier lifestyle. However, only one in three adults meets the five-a-day recommendation. Soups full of vegetables and pulses, homemade veg-packed pasta sauces and snacking on fruit are all great ways to easily up your intake.
Exercise offers benefits to everyone, regardless of age, disabilities or limited mobility. Regular exercise is great for improving mental wellbeing, self-esteem and relieving stress. If you can, try out some of these fun chair exercises with your clients and work some of their different muscle groups.
If you’re looking for some more intense seated fitness videos, check out Adapt to Perform, where Ben Clark adapts workouts, nutrition, advice, motivation for any and all situations.