1. Weak spot
Spending all day inside can take its toll on your body. “The main issue is a lack of vitamin D,” says GP Dr David Edwards. Note: sitting by a sunny window won’t help as the sun’s ultraviolet B rays (the ones your body needs to make vitamin D) can’t get through the glass. Feeling achy? “Vitamin D helps build a strong immune system, but a deficiency can contribute to joint pain and muscle weakness.” So get some sunlight! Just 15 minutes of unprotected exposure, before 10am or after 3pm, during the warmer months should do it, according to research published in the Medical Journal of Australia.
2. Losing game
Sometimes a lazy day on the couch is just the break you need, but an entire holiday spent lying around isn’t so good. “If you’re doing zero exercise, you can expect endurance to start fading after two weeks, and muscular strength after a month, but the loss of both will be gradual,” says personal trainer Lucie Cowan. However, she says, “If you were training consistently before a period of inactivity, your muscle mass can return to near previous levels within a few weeks of picking up where you left off.”
3. Sleepy head
Letting go of regular sleep habits in favour of more TV time might mean your circadian rhythm – your natural sleep/wake cycle over a 24-hour period – is out of whack. If you’ve been feeling groggy lately, this could be the culprit. To reset your body clock, get more sun during the day and ditch the sleep- disrupting screens an hour before bed. “Sunlight helps set your circadian rhythm,” says clinical psychologist Lindsay Perlman. “Your eye detects the light and dark circle within your environment and adjusts the body’s circadian rhythm to keep you in sync with the ebb and flow of the day.” The upshot? You’ll feel more alert during the day and find it easier to wind down at night.
4. Anxious moment
Devoting too much time to your abode can leave even the most tenacious of homebodies feeling anxious. And less motivated. One way to help break the cycle is to get out in nature. Focusing your senses on the scenery, scents and noises around you can help “unhook you from your ruminating thoughts and bring your attention to the present moment,” explains Perlman. “This allows you to feel more settled and calm. It can also break the monotony of your day, which can result in increased motivation.” Twenty minutes is all you need, according to one Frontiers in Psychology study.
A BAD CONNECTION
If you’re reluctant to head out these days (or in a lockdown), it’s likely you’re not getting quite as much social interaction you’re used to. “As humans, we’re hard-wired for connection and most of us achieve it without even realising, such as at work or seeing relatives,” says clinical psychologist Dr Jessamy Hibberd. “We rely on that to feel part of a community and linked to other people, so it’s about thinking of new ways to find that connection.” Start small by going for a walk with a friend or organise regular Zoom catch-ups with family.
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