Nourishment and Activity During Times of Change

During times of increased stress and change it can be easy to put our health and wellness on the back burner. We often lose focus of self-care, especially around physical activity and nutrition.

“Both nutrition and exercise are very important to your overall health” says Shannon Ricca, Wellness Coach with TriHealth Corporate Health. “We may need to approach activity and nutrition a little different when we are facing increased stress and change. This can be an important aspect of self-care and overall well-being.”

Ricca offers these tips to continue with nourished eating and physical activity in ways that don’t add stress:

Physical Activity

“Try to move your body for a total of 30 minutes per day, keep in mind this doesn’t have to be 30 minutes all at once” says Ricca. “Your exercise routine may look different for a while, and that’s okay! Exercise should be something you enjoy, not punishment. Try different types of movement to see what feels good and works for your new situation.”

Indoor Activities

• Dance to your favorite music
• Search YouTube for free fitness videos
• Stretch during work breaks or commercials
• Download a free app such as:
• 7-minute workout (no equipment needed)
• Nike Training Club
• Yoga and meditation can be a great stress reliever

Outdoor Activities

• Take a walk around your neighborhood
• Spend time in nature
• Go for a bike ride
• Gardening or yard work
• Play games with your family
• Go to a local park

Healthy Eating

Nutrition is an important aspect of our overall well-being, however there can be some challenges when experiencing increased stress. Often times we reach for more convenient foods that are sometimes less nutritious. Here are some steps you can take to nourish your body in times of stress and change.

• Try a new recipe that includes fruits or vegetables
• Minimize trips to the grocery store by stocking up on foods that will stay fresh for a week or longer
• Canned or frozen fruits, vegetables, beans, meats and fish. Choose varieties without sauces
• Whole wheat crackers, bread, tortillas, whole grain rice, whole grain pasta
• Oatmeal and whole grain cereals
• Broths and soups
• Peanut butter, nuts, and seeds
• Opt for healthier options when eating out
• Look up nutrition information online
• Choose grilled over fried
• Have a salad instead of fries
• Order dressings and sauces on the side

When it comes to making changes to activity and nutrition in times of stress, try to make small changes that can easily become new habits. You don’t have to change everything at once, take it one step at a time.

Navigating a Safe and Healthy Return to Business

As part of their commitment to supporting well-being efforts during times of change, including COVID-19, TriHealth Corporate Health provides employers with resources and services to aid in compliance and to help protect the health and safety of their workforce. Click here for more information.