As part of the rules of social distancing to fight off the outbreak of Covid-19, we shudder ourselves in our homes. The stress and the worry may lead us into unhealthy habits in other ways. We may look to comfort foods to make ourselves feel better. We may snack more often out of boredom. Although there is more free time to exercise, fear keeps us inside on the couch streaming more TV.

Small actions can go a long way when grouped together. A couple small habits can lead to a lifestyle change. Start with a 5-minute walk. 5 push-ups. It won’t take much, just get started.

Nutrition is just as important as exercise. Sure, more people are riding bikes and walking these days, but if you fill yourself with garbage then all that exercise. Eat real food. Eat the rainbow of fruits and vegetables. Portion control is another variable that can get away from us as well. A simple guide to serving sizes is your hand! Precision Nutrition suggests that a serving size is equal to: one cupped handful of carbs, one palm of protein, one thumb of fats, and one fist of vegetables.

Lastly, as kids are at home and not at school, we need to make sure they have good habits too. They need real food with few ingredients. Kids need less sugary drinks, no caffeine, and more water!

Mike Hannegan is an Athletic Trainer and Strength and Conditioning Specialist with over 20 years experience in professional hockey including full time positions with the Anaheim Ducks and St. Louis Blues. Mike is also a certified Precision Nutrition Specialist.