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Keeping fit and healthy as a family during lockdown

Keeping fit and healthy as a family during lockdown

Written by Shaun DMello
Keeping fit and healthy as a family during lockdown

Staying active improves physical and mental health and even improves the immune system. When the COVID-19 virus was first identified in China, a lockdown seemed like an extreme measure. However, as the outbreak spread across the world, over 100 countries initiated either a full or partial lockdown. While medical experts have stressed the importance of the lockdown. They have also recommended that everyone should stay active at home. It’s also the best way to prevent a family meltdown if you have energetic kids who feel trapped indoors.

How to stay fit and healthy as a family during lockdown: 

Create a daily exercise plan for the entire family.

A daily exercise plan will help to strengthen your muscles and your bond. Create a plan that has individual goals for each family member. So that everyone can get the most out of the workout. If you don’t have exercise equipment at home, you can improvise with what you have on hand. For instance, you can make your own weights. Use duct tape to secure bottles of water to both ends of a rod. Toddlers enjoy mimicking their family members so you can make tiny weights for your little one. You can end your family workout session with exercises that your toddler will enjoy. For instance, imitating animals’ movements such as the penguin walk and frog hops. Even elderly family members can participate in these sessions. Studies show that physical exercise can help to reduce osteoarthritis symptoms such as joint pain. 

Daily exercise plan
Take 15-min dance breaks to prevent sitting for prolonged periods

It’s easy to lose track of time when you’re working. Especially if you have an older child looking after their younger sibling. Sitting for prolonged periods is unhealthy for both adults and children. So schedule a 15-min dance break to get everyone moving. A dance break is an effective method to motivate older kids and will also be a hit with your toddler. Maybe entrust your older children to find a TikTok dance video that all of you can try as a family. This may increase their interest and participation.

Stock up on healthy snacks

Staying indoors all day is sure to increase everyone’s snack cravings. Bags of crisps and chocolate may seem like an easy and delicious way to deal with these cravings. However, these snacks are high in salt and unhealthy fats. Homemade snacks; such as veg sticks with dip, frozen fruit with yogurt, berry smoothies and mixed nuts are healthy, tasty snack options. They require minimal prep time. Adults put on weight more easily than kids so these healthy snacks will also help to prevent weight gain. Helping you and your family to stay fit and healthy through the lockdown. 

Healthy snacks
Cook together as a family

It’s not easy to balance working from home with household chores, especially cooking. Instead of getting frazzled trying to manage everything by yourself. Create a family schedule so that everyone can pitch in with preparing nutritious and healthy meals. This also presents the perfect opportunity to teach kids about food, nutrition, and healthy eating. Getting your toddler involved in meal prep is a great way to get them to eat. As they will feel more connected to their meals. This method also encourages toddlers to try new foods

Follow a regular family sleep schedule 

Nutrition, exercise and sleep are known as the three pillars of health. You may be tempted to lie in while the kids don’t need to wake up early for school. However, this can have severe short-term and long-term effects. Furthermore, inadequate sleep is likely to make your toddler cranky in the days that follow. It may also decrease your mental focus and energy levels. 

Toddlers have a lot of energy and short attention spans. So your child might demand your constant attention which is not easy when you are trying to work or chores. Try various indoor activities for toddlers such as sensory play and edible finger painting. The lockdown can be stressful and frustrating which is why it is best to focus on the good. Try and enjoy this time with your family and don’t put pressure on yourself. Limit your exposure to the news to reduce anxiety and negativity. Stay productive, healthy and happy.   


Shaun DMello is a prolific writer. Who has worked with a wide range of health and wellness brands for over a decade. His main areas of expertise are nutrition, fitness, natural medicine, public health, and chronic pain disorders like osteoarthritis and fibromyalgia. When he’s not writing. You can find him reading a good book, curled up on a recliner, jostling for space with his four cats.

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