Your Total Force Fitness Guide to Social Isolation

By: CHAMP staff*

COVID-19 has caused us all to change many things about our daily lives. It’s created a lot of confusion and anxiety as we’re all uncertain about what’s next and when we’ll be able to move on from all of this. But as we all socially isolate at home, we can also use this time—an opportunity we might never get again—to change our perspectives, slow down, and remind ourselves of what’s important. Whether you’re suddenly forced to take on the role of Military Service Member, schoolteacher, and parent at the same time, or you live alone and are adjusting to being isolated from others, we could all use a little resilience-training refresher. Here are 3 ways that can help you, your friends, and loved ones stay mentally tough during social isolation.

Reframe your perspective.

The call for social isolation is causing weddings to be postponed. Vacations are cancelled. You didn’t even get to fill out your March Madness bracket! It’s easy to view these disruptions to our everyday lives as a victim of this virus. Instead, try seeing the many sacrifices you and others are making as people band together to help the greater good.

Quarantine inconveniences.

It might feel like the world is falling apart. Many aspects of your day-to-day life are likely being interrupted, but EVERYTHING isn’t. Jot down those parts of your life that social isolation shouldn’t affect (for example, bedtimes, nutrition, exercise, etc.). What steps can you take to make sure you can still excel in those areas? Just like we’re trying to isolate the virus to prevent it from spreading to others, try to isolate those inconveniences to prevent them from spreading to all aspects of your life.

Find the good.

Most adversities come with opportunities. How can you use social isolation for good? What do you get to do now that you couldn't before? Is there a book you always wanted to read but didn’t have the time? Are you able to now spend more meaningful time with your family? Is there an online course you can take? A home project you want to start? You might never get the chance to spend this much time at home again, so how will you take advantage of it?

It’s easy to start to feel stir-crazy cooped up at home. But just because you can’t go to the gym doesn’t mean you can’t work out. Physical activity and exercise are still important and recommended. Even in areas in the U.S. that are under “shelter-in-place” orders, people still can exercise outdoors as long as they follow social distancing guidelines. Here are some suggestions to get exercise in under social distancing requirements.

Use what you have.

If your home has stairs, walk or jog them for 20–30 minutes a day. If you have little ones, you can throw them in a baby carrier to make it more challenging. Be sure to walk the stairs and use the handrails! If you don’t have stairs, you can still go outside to walk, bike, hike, or run—just keep a safe distance from others who are out too.

Modify your resistance training with bodyweight exercises.

The Navy Operational Fitness and Fueling System (NOFFS) Operational Fitness Series has pre-programmed workouts you can do at home. They can be done with little to no equipment, and in small spaces, so even those with studio apartments can still get a sweat in at home. Also, check out HPRC’s useful tips on limited-equipment, home-based resistance training.

As much as you love your spouse and kids, let’s face it, family time ALL the time can be a little tough to handle. Still, being stuck together inside is also a unique chance to band together, solve problems as a team, and have a little extra family fun. How can you help make sure that your quarantine days end up in closer family ties rather than unraveling into endless bickering and bad moods?

Set boundaries and take breaks alone. 

Whether it’s your kids or your partner, it’s OK (and important!) to establish time apart where you each can work or just recharge on your own. Discuss it together first—that way, everyone’s on the same page.

If you’re single, there are benefits to living alone too. The key is to make sure you don’t end up feeling lonely. Remember that social distancing is really physical distancing. Just because you can’t sit in person with your friends, co-workers, or family members doesn’t mean that those connections aren’t still important to your well-being. At least once a day, try to have a video call with someone in your network.

Use humor and have fun.

Without your commute and the hustle and bustle of getting kids off to school, chances are you’ll have some extra downtime in your day. Try to consciously use that time for fun family activities like board games, crafts, or just catching up. It’s something everyone can look forward to and an opportunity to spend quality time together.

Get creative.

Without a lot of social distraction, your mind actually has more time for creative thinking. Maybe now’s the time to start journaling, sketching, or even cooking to let out some of that creative energy.

Staying at home doesn’t need to mean unhealthy eating. If you have a stocked kitchen and pantry, take time to cook more! Cooking at home doesn’t have to be gourmet or time-consuming—simple meals and familiar favorites can be best for your family during challenging times.

Find your inner chef!

Test out new recipes or cooking techniques (check out HPRC’s video collection or look for other free videos online). Now’s also a good time to get your family involved with choosing or preparing meals. This might be the kind of family time you’ve been wishing for, so take advantage of it! Send pictures of meal successes (or failures) to friends and family. Or post your pics on social media. Up for a challenge? Have a virtual cook-off with friends and family: Choose one ingredient to build your meal around and video chat to share the results.

Don’t sabotage your nutrition plan by overeating.

Meal planning can be challenging right now as ingredients and trips to the store might be limited. Instead, try to create a menu for each day—and stick to it. If you find yourself snacking more than usual, check in with your hunger. Are you really hungry? Maybe you’re stressed, anxious, or bored. It can be hard to tell sometimes, but checking in with yourself can help. If you decide you’re not truly hungry, distract yourself: Drink a glass of water, step outside, call a friend, or clean out your inbox or junk drawer. Also, be mindful when you eat: Have a seat, put down your device, turn off the news, and focus on who’s sitting with you.

Need a break from home cooking?

Many restaurants are still open for delivery and takeout. It’s crucial to follow all recommended precautions, including washing your hands thoroughly prior to eating. And if you don’t feel comfortable with delivery or takeout, you can support your local businesses by purchasing a gift card for later use. Here are some tips for choosing healthier restaurant meals:

• Include veggies—the more colors, the better!
• Choose meat, fish, or poultry prepared in a healthier way. Try it baked, roasted, or grilled instead of fried or breaded.
• Share indulgent items (fried foods, heavy appetizers, or desserts) within your household.
• Since most restaurant portions are large, save part of tonight’s dinner for tomorrow’s lunch.
• Stretch out your takeout by adding extra veggies (frozen are quick and easy) to extend one meal into two!

Finally, for most Military Service Members, working from home is a new frontier. Here a few tips and tricks from the pros to help you manage your “new” work environment.

Give your eyes a break.

All the natural eye breaks built into a day that involves commuting and moving from meeting to meeting aren’t found as often in work-from-home environments. Since a lot of our hobbies also involve screens—and social isolation might lead to more binge-watching or reading e-books—give your eyes a break whenever possible. The 20-20-20 rule is a great one to follow: For every 20 minutes of screen time, take 20 seconds to focus your eyes on an object 20 or more feet away.

Try the “uniform” trick.

Wear the right outfit to help get your brain into thinking “we're doing this work task” vs. “I'm at home.” For example, on days when you’re crunching data or doing a lot of work on protocols, etc., stay comfortable and casual. People don’t seem to be upset when they get to wear lounge clothes all day. On days with lots of video calls or meetings, dress in business casual or wear your uniform. This helps you think, “Oh yeah, I'm interacting with people today.”

Teleworking with others at home? Put up a “Video call” or “Do not disturb” sign.

While it should be obvious to everyone in the house to not disturb you, it won't be. Have a sign you can put on your door (or the wall behind you if you don't have a dedicated room) that lets others know you're on a call or unavailable. If your home office has a door with a lock, keep it locked.

Intentionally transition.

When finishing work for the day, pick an activity or routine for transitioning from “work” to “home” since you're in the same physical space. Go for a walk, or take your dog out.

Here at CHAMP, we’re experts on some things but not everything. Visit HPRC’s website and check out our trending topics to learn more ways to stay healthy and resilient during this time. Make sure you’re getting your COVID-19 facts from other reputable sources like the Centers for Disease Control and Prevention (CDC) and the World Health Organization (WHO) too.

Disclosure: *The opinions and assertions expressed herein are those of the authors and do not necessarily reflect the official policy or position of the Uniformed Services University of the Health Sciences (USUHS) or DoD. The contents of this publication are the sole responsibility of the author and do not necessarily reflect the views, opinions, or policies of The Henry M. Jackson Foundation for the Advancement of Military Medicine, Inc. Mention of trade names, commercial products, or organizations does not imply endorsement by the U.S. Government. The author has no financial interests or relationships to disclose.

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