How to take care of your mental and physical health during social isolation by Vega and Adam

CM1 educators Adam and Vega have put together some basic tips that may help you support your mental and physical help during this time.


Basic habits to develop

  • Create a routine — Change out of your pajamas, shower and make a to-do list of all the things you want to achieve each day to create a sense of normality and productivity. Create a bullet journal to keep track of your tasks, appointments or events (the latter, not many probably…)

  • Break up your day — Find tasks to break up your day and, where possible, change your environment for different activities.

  • Take care of your body — Eat healthily, get plenty of sleep and exercise daily. That could include conducting indoor workout classes, stretching or practicing meditation.

  • Do fun things - like playing active games with your family members (the people you are allowed to be in contact with).

  • Help others - from helping your family with the house cleaning or cooking meals to send positive vibes and hope to those who are about to lose it.

  • Stay connected — Make the most of technology and stay in touch with friends and family via phone calls, texts, social media and video conferencing.

  • Limit media intake — Stay informed about the situation via reliable sources, but limit your news and social media intake to avoid feeling overwhelmed.

  • Fight boredom — Make the most of catching up on TV series, reading and exploring projects you have been putting off to beat boredom and stay mentally active.

  • Avoid burnout — Set strict limits to your work to avoid becoming overwhelmed and make time to unwind.

  • Focus on the positives — Amplify good news stories and honor caregivers working tirelessly to resolve the situation.

  • Take one day at a time — Try not to project too far into the future. Remember that these are temporary measures and you are not alone.

  • Take a daily inventory- Close your day, every day, with a positive acknowledgment of something you accomplished, learned or are grateful for. It will help dilute some of the negativity you’ve absorbed and remind you that not everything that’s happening right now is bad or depressing.


Social distancing is not Social Disconnection

  • Chat and play simple party games remotely using HOUSE PARTY

  • Movie nights through Netflix Party

  • Make a TikTok account if you haven’t already (you can keep it private!), and ask your friends to do so as well—it’s a really fun and easy way to make and share weird dance moves

  • Get your friend group to start sending weekly email “newsletters” to each other. (Keep it simple/doable with a format like “Things I read, watched, listened to, ate, laughed about, photographed, and loved” and bulleted lists.)

  • Video chat with a friend while you both meal prep for the week ahead.

  • Host your own dance party with friends by video chat

  • Organize a remote game night; this spreadsheet has a bunch of good games for multiple players.

  • Start a recipe club where everyone utilizes the same ingredient (probably beans) or cooks the same recipe and then shares photos and/or eats together.

  • Organize a lunch/dinner/breakfast (eat together kind of thing) hang out with a group of people. Or even better: Host a long-distance “dinner” party; each participant should cook their fanciest quarantine meal, set the table (with a laptop across from their spot), dress up, light candles, etc.

  • “Tour” a museum (like MoMa, Tate Britain, or the Musée d’Orsay) together from home while sharing your screen.


Physical Health

Move, move, move… Doesn’t matter what you move for, but do it.

Whether you are in quarantine and you can’t leave your house, you are following “self-isolation” recommendations, or you can go out being aware of social distances, it’s possible that you are not going to be moving as much as you normally do. Of course, some of you will have it easier than others, but we all should keep physically active every day to stay healthy and feel great. Here are some ideas of easy ways to keep physically active.

  • Leave your phone in another room while you are working, this way, you will have to walk to it if you need it (even better, leave it upstairs if you happen to have more than one floor!)

  • Help with cleaning your home at least twice a week, this will keep you active and moving around for a while. Want a bit more of a challenge? Check out this video

  • If you have siblings (or your parents are up to it), play games with them (hide and seek, the one we played at in Apollo beach house -Sardines-, treasure hunts, indoor bowling)

  • Organize yourself (or your family) a dance party (Did you know you can practice “Into the unknown” as much as you want with the youtube video?)

  • If you have a pet or pets I'm sure they will be happy to have you at home all this time to play with. Try to play with it at least once a day for example if you have a dog use this as an opportunity to take your dog for a bunch of walks (depending on if you're allowed to or not)! Try teaching your pet a new trick, make a new outfit for your pet (they will love it!)

  • What about going to the bathroom that is farthest from you each time you need to go?

  • If you happen to have a garden, how lucky you are, you can even go for a walk!


At-home workouts

Working out may or may not be your preference when you create your routine but, among other benefits, when you are working out you are burning some of the time (apart from calories) that you will have when you are stuck at home, and also help that mental health we mentioned before.


For the runners, don’t be desperate because you can’t leave home or you don’t have a treadmill to use meanwhile, we got you all, check out this amazing idea to create a home-made treadmill.


Also, don’t go crazy because you don’t have any material, we know you may have some toilet paper stored at home for the rest of your life, so make some good use of it and keep fit. Check out this video for some ideas.


Option 1. Bodyweight Exercises

We have been working on putting together a document with different resources, information, videos, apps, and webpages you could use to get inspired for your home workouts.


Option 2. Release your frustration and energy with some Body Combat

Les Mills have put together a 28 day routine to build up your skills in body combat and different martial arts (from karate, boxing, kickboxing to muay thai or capoeira). The plan starts with some basic movements and 15 minutes workouts and builds up to a 45 min body combat routine including all the movements, strength exercises and cardio routines needed in a body combat class.

If you already have experience with body combat, try out these ones:

1 hour body combat routine

45 min Body Combat workout


Option 3. Dance it

You don’t have the Switch or Wii and you are going to miss our weekly dance routines? We got you again, most of them are on youtube.


Want to master a specific dance style? Check out this website where you can learn from Hip Hop to Jazz, or urban dance, among others!

There are two that are pretty basic and really easy to follow.

Hip Hop moves tutorial for beginners (part 1)

Hip hop moves tutorial for beginners (part 2)

And then this one is more of a workout while still learning basic moves. From the same channel, they have a bunch of other genres too!

Short dance routine + workout


Join Ryan Heffington’s dance routines through his live Instagram stories


©2019 by The Chameleon. Proudly created with Wix.com