Back to Top Skip to main content Skip to sub-navigation

COVID-19: Lifestyle Tips to Stay Healthy

Image of Collage of four pictures of people exercising, sleeping and eating healthy food. Lifestyle tips for coping during the COVID-19 Pandemic

Recommended Content:

Coronavirus & the MHS Response | Health Readiness & Combat Support | Total Force Fitness

As we move toward a third year of the COVID-19 pandemic, the virus has changed many of our daily routines in ways no one anticipated and that have become the new normal.

Many of us are still spending a lot of time at home to minimize exposure to the virus that causes COVID-19.

A day that may have previously included many physical activities – like walking to and from your car, shopping for groceries, outings with the family or visiting shopping malls – are still absent for those who are not vaccinated or who are otherwise still hesitant to go to crowded places.

Also, children under age 12 who are not vaccinated may be in quarantine or doing virtual learning.

There are booster shots for those 65 and older and additional shots for those with immune systems that are compromised. These boosters and additional shots increase antibodies that are protective against COVID-19.

Yet with all these COVID-driven precautions, new health hazards may emerge. With this unprecedented lifestyle shift, there is a potential for a more sedentary lifestyle packed with activities like watching television, sitting while reading for long periods, or sitting at your computer for longer-than-usual periods of time.

Isolation and being at home also can elicit the temptation to eat snacks high in sodium, junk food and low-quality meals that provide instant gratification for our taste buds rather than nutrient-dense whole foods. This is a challenge for many in these times of social distancing and self-isolation.

We must stay proactive, and, in some cases creative, to maintain an active lifestyle in the era of social distancing. Even if you are not directly affected by COVID-19 or have never had it, the pandemic no doubt has had a drastic impact on your day-to-day routine, which could negatively affect your overall health.

What are some things we can do to maintain a healthy and active lifestyle while the world around us has adapted to limiting exposure to COVID-19?

Get Vaccinated and Mask Up

Get vaccinated first and foremost. All military service members are mandated to get COVID vaccinations, and Military Health System (MHS) beneficiaries have ample opportunities to get vaccinated if they are 12 or older or are part of groups that can get booster shots or additional protective shots. Vaccines not only protect you but those around you.

Wear a mask when indoors with unvaccinated people and at venues such as grocery stores or move theaters.

As winter approaches and people in colder climates are spending more time indoors, masks are increasingly important. Additionally, getting a flu shot, wearing masks, and washing hands frequently may lessen the impact influenza and COVID-19 may have together. (It’s important to reduce the risk of catching both COVID-19 and the flu at the same time.)

Stay Active

Gyms are open again but some people are still hesitant to return to them. There are many safe alternatives to getting physical activity without going against the preventive best practices recommended by the Centers for Disease Control and Prevention (CDC) like social distancing and avoiding large crowds.

Aerobics can be done at home. Push-ups, sit-ups, jumping-jacks and more exercises are great ways to stay fit away from the gym. Other ideas include:

  • Walk briskly around the house or up and down the stairs for 10-15 minutes 2-3 times per day.
  • Dance to your favorite music.
  • Join a live exercise class on YouTube.

Find ways to do simple muscle strengthening exercises around your house such as:

  • Squats or sit-to-stands from a sturdy chair
  • Push-ups against a wall, the kitchen counter or the floor
  • Lunges or single leg step-ups on stairs

Avoiding crowds does not mean avoiding nature. Going for a brisk walk or jog outside in uncrowded areas outdoors is still considered relatively safe.

  • Walk or jog around your neighborhood (maintain the recommended six-foot physical distancing).
  • Go for a bicycle ride.
  • Do gardening and lawn work.

Adequate Sleep

Good sleep is essential to overall health.

According to The National Institutes of Health (NIH): “Immune system activation alters sleep, and sleep in turn affects the innate and adaptive arm of our body's defense system.” While the amount of sleep needed for good health and optimum performance mostly depends on the individual, the CDC recommends adults age 18-60 get seven or more hours of sleep per night.

Diet and nutrition

It is imperative to practice self-discipline and avoid “emotional eating” due to stress that may be related to the drastic changes surrounding the pandemic. According to the CDC, whole foods like dark, leafy greens, oranges and tomatoes—even fresh herbs—are loaded with vitamins, fiber and minerals. Make it a habit to try to eat more whole nutritious foods instead of processed snacks or fast food.

Self-Care

Make time to take care of yourself.

Be supportive and suggest the same for those close to you. Meditation, relaxation, quality time with family or friends, and personal care promote overall wellness. If you need professional help for your mental wellness, there are many ways to seek counseling.

Health Care Maintenance

If you have medications prescribed for any condition, be sure to take them as directed by your provider. Chronic conditions such as hypertension, diabetes, asthma, and many others should be kept in check by taking your medications as prescribed.

Be sure to reach out to your health care team with any concerns. Many service members and beneficiaries have put off check-ups for fear of COVID exposure at military medical treatment facilities, leading in some cases to missed diagnoses of cancers or later diagnoses of serious health care conditions.

In the age of COVID-19, telehealth solutions are available.

Coping with Stress and Anxiety

Positively cope with stress and anxiety induced by the precautions we must all take to combat the spread of COVID-19 in our communities.

Positive coping mechanisms may include exercise, meditation, reading, or further developing certain skills or hobbies. Use this time to increase your daily repetition of these positive activities and develop new or even better routines than you may have adhered to prior to the pandemic.

Stay Connected

Talking with loved ones while in isolation can help reduce the anxiety and instances of feeling down. Take time to use the multitudes of technologies and apps (many free) that can help you stay in touch with those you love.

Our busy lives before the COVID-19 pandemic may have limited how often we connected with distant loved ones. Now’s the time to fully exploit these modern capabilities for fellowship, companionship, and camaraderie.

Taking all these steps may improve overall health and wellness. Although eating nutritious foods, physical activity, adequate rest, and taking care of our mental health makes us more resilient, it’s not a cure nor does it guarantee immunity from contracting COVID-19.

Once again, the top priority is to get vaccinated.

You also may be interested in...

Bulgarian Armed Forces Demonstrate Combat Medical Advancements

Article
8/22/2022
Two medics tend to a dummy in a simulated emergency.

Bulgarian Armed Forces showed off their combat lifesaving training to a U.S. delegation Aug. 10.

Recommended Content:

Education & Training | Health Readiness & Combat Support | Global Health Engagement

Telemedicine Privilege by Proxy Expands Access to MHS Care

Article
8/10/2022
Infographic featuring Lt Col Legault

MHS has Telemedicine Privilege by Proxy: A fast, efficient process that enables providers to file one application and get permission to virtually treat patients anywhere in the MHS.

Recommended Content:

Coronavirus & the MHS Response | Telehealth Program

Learn the Most Recent Age Requirements for COVID-19 Vaccines and Boosters

Article
8/10/2022
A man fist bumps a child.

The best way to prevent the spread of COVID-19 is to get your vaccines and booster shots.

Recommended Content:

Coronavirus & the MHS Response | COVID-19 Vaccine Efforts

How Performance Nutrition Can Help You Maintain Readiness

Article
7/29/2022
A person serving himself a salad

Performance nutrition is a major key to force readiness.

Recommended Content:

Performance Nutrition: Fuel Your Body and Mind | Total Force Fitness | Nutritional Fitness

DHA Program Supports Training Education of Future Medical Providers

Article
7/20/2022
Military personnel looking at display

The Clinical Investigations Program combines research and training to teach and develop the future clinicians of the Military Health System.

Recommended Content:

Health Readiness & Combat Support | Education & Training | Health Care Technology | Health Readiness & Combat Support

The Need for Speed Requires Intense Training

Article
7/18/2022
 Military personnel conducts routine ops in US 3rd Fleet

Tom Cruise has nothing on real military pilots and their training.

Recommended Content:

Health Readiness & Combat Support | Education & Training | Physical Fitness

Army Experts: Rabies Risk is Not Worth It

Article
7/5/2022
Army Experts: Rabies Risk is Not Worth It

Almost 60,000 people around the world die from rabies each year. Despite the common belief that rabid animals are easily identified by foaming at the mouth and aggressive behavior, infected animals may not look sick or act strangely.

Recommended Content:

Health Readiness & Combat Support | Public Health | Rabies

Final Days in Afghanistan: Lab Techs Stepped Up to Support Withdrawal

Article
6/30/2022
Final Days in Afghanistan Lab Techs Stepped Up to Support Withdrawal

“Prior to the attack, teams were preparing to leave the area. Suddenly, everything changed, and our main goal shifted from COVID-19 support to blood supply and triage.”

Recommended Content:

Health Readiness & Combat Support

How Drones Will Transform Battlefield Medicine – and Save Lives

Article
6/23/2022
Drones carrying fresh blood products to wounded troops on the front lines may be critical for military medicine in a conflict against a "near-peer" adversary.

Emerging technology may use drones to deliver blood products for wounded troops on the front lines of combat. That capability may be critical in a "near-peer" conflict.

Recommended Content:

Health Readiness & Combat Support

How MHS GENESIS will become essential to patients' health journey

Article
6/21/2022
Dr. Robert Marshall, program director of the Department of Defense Clinical Informatics Fellowship at Madigan Army Medical Center.

Ensuring proper training of both providers and patients is essential for the successful integration and sustainment of MHS GENESIS into MHS care.

Recommended Content:

Health Readiness & Combat Support | Health Care Technology | MHS GENESIS Toolkit | Electronic Health Record: MHS GENESIS | MHS GENESIS

Tactical Diaper Bags and Other Fathers' Day Tips from a Marine Officer

Article
6/16/2022
Tactical Diaper Bags and Other Fathers' Day Tips from a Marine Officer

“When we deploy, our lives become simpler, while theirs become more complex: In addition to missing their husband and father, they are missing someone who should be helping to shoulder the burden that military life places on kids.”

Recommended Content:

Total Force Fitness

How Military Medicine Is Preparing for the Next Conflict

Article
6/8/2022
As the Pentagon prepares today’s force for a “near-peer” fight against a large military adversary, the Military Health System is challenged to provide life-saving support for large-scale and dispersed operations.

As the Pentagon prepares today’s force for a “near-peer” fight against a large military adversary, the Military Health System is challenged to provide life-saving support for large-scale and dispersed operations. That’s especially true for the medics supporting troops on the front lines.

Recommended Content:

Health Readiness & Combat Support | Health Care Technology | Education & Training | Medical Education and Training Campus

Army Doctor Earns Top Honors at Air Assault School at Fort Campbell

Article
6/3/2022
Army Doctor Earns Top Honors at Air Assault School at Fort Campbell

This Army doctor finished at the top of his class at the Air Assault School at Fort Campbell. It's a 10-day course that is both physically and academically challenging, teaching soldiers the foundations of heliborne operations to include troop transportation, sling loaded cargo and equipment transportation, medical and casualty evacuation operations, and air assault operations.

Recommended Content:

Health Readiness & Combat Support

Could a Therapy Dog Help with Your Dental Anxiety?

Article
6/2/2022
Air Force Brig. Gen. Goldie, a facility therapy dog at Walter Reed National Military Medical Center, helps reduce anxiety in a patient with complex dental conditions that require multiple appointments. The use of therapy dogs is part of an ongoing study with these patients.

A first-of-its-kind study at Walter Reed National Military Medical Center is researching whether using facility therapy dogs in dentists’ offices could reduce patient anxiety and improve outcomes for military dental treatment programs.

Recommended Content:

Health Readiness & Combat Support | Total Force Fitness

Tips for Military Parents Planning PCS Moves with Children

Article
6/2/2022
Moving can be hard on military families, especially on children. Moving to a new home, going to a new school, finding new friends – it can be unsettling for kids of any age. Yet there are things that service members can do to prepare for a permanent change of station move that can make for a smoother transition for the children.

Moving can be hard on military families, especially on children. Moving to a new home, going to a new school, finding new friends – it can be unsettling for kids of any age. Yet, there are things that service members can do to prepare for a permanent change of station move that can make for a smoother transition for the children.

Recommended Content:

Health Readiness & Combat Support | Total Force Fitness

Bulgarian Armed Forces Demonstrate Combat Medical Advancements

Article
8/22/2022
Two medics tend to a dummy in a simulated emergency.

Bulgarian Armed Forces showed off their combat lifesaving training to a U.S. delegation Aug. 10.

Recommended Content:

Education & Training | Health Readiness & Combat Support | Global Health Engagement

Telemedicine Privilege by Proxy Expands Access to MHS Care

Article
8/10/2022
Infographic featuring Lt Col Legault

MHS has Telemedicine Privilege by Proxy: A fast, efficient process that enables providers to file one application and get permission to virtually treat patients anywhere in the MHS.

Recommended Content:

Coronavirus & the MHS Response | Telehealth Program

Learn the Most Recent Age Requirements for COVID-19 Vaccines and Boosters

Article
8/10/2022
A man fist bumps a child.

The best way to prevent the spread of COVID-19 is to get your vaccines and booster shots.

Recommended Content:

Coronavirus & the MHS Response | COVID-19 Vaccine Efforts

How Performance Nutrition Can Help You Maintain Readiness

Article
7/29/2022
A person serving himself a salad

Performance nutrition is a major key to force readiness.

Recommended Content:

Performance Nutrition: Fuel Your Body and Mind | Total Force Fitness | Nutritional Fitness

DHA Program Supports Training Education of Future Medical Providers

Article
7/20/2022
Military personnel looking at display

The Clinical Investigations Program combines research and training to teach and develop the future clinicians of the Military Health System.

Recommended Content:

Health Readiness & Combat Support | Education & Training | Health Care Technology | Health Readiness & Combat Support

The Need for Speed Requires Intense Training

Article
7/18/2022
 Military personnel conducts routine ops in US 3rd Fleet

Tom Cruise has nothing on real military pilots and their training.

Recommended Content:

Health Readiness & Combat Support | Education & Training | Physical Fitness

Army Experts: Rabies Risk is Not Worth It

Article
7/5/2022
Army Experts: Rabies Risk is Not Worth It

Almost 60,000 people around the world die from rabies each year. Despite the common belief that rabid animals are easily identified by foaming at the mouth and aggressive behavior, infected animals may not look sick or act strangely.

Recommended Content:

Health Readiness & Combat Support | Public Health | Rabies

Final Days in Afghanistan: Lab Techs Stepped Up to Support Withdrawal

Article
6/30/2022
Final Days in Afghanistan Lab Techs Stepped Up to Support Withdrawal

“Prior to the attack, teams were preparing to leave the area. Suddenly, everything changed, and our main goal shifted from COVID-19 support to blood supply and triage.”

Recommended Content:

Health Readiness & Combat Support

How Drones Will Transform Battlefield Medicine – and Save Lives

Article
6/23/2022
Drones carrying fresh blood products to wounded troops on the front lines may be critical for military medicine in a conflict against a "near-peer" adversary.

Emerging technology may use drones to deliver blood products for wounded troops on the front lines of combat. That capability may be critical in a "near-peer" conflict.

Recommended Content:

Health Readiness & Combat Support

How MHS GENESIS will become essential to patients' health journey

Article
6/21/2022
Dr. Robert Marshall, program director of the Department of Defense Clinical Informatics Fellowship at Madigan Army Medical Center.

Ensuring proper training of both providers and patients is essential for the successful integration and sustainment of MHS GENESIS into MHS care.

Recommended Content:

Health Readiness & Combat Support | Health Care Technology | MHS GENESIS Toolkit | Electronic Health Record: MHS GENESIS | MHS GENESIS

Tactical Diaper Bags and Other Fathers' Day Tips from a Marine Officer

Article
6/16/2022
Tactical Diaper Bags and Other Fathers' Day Tips from a Marine Officer

“When we deploy, our lives become simpler, while theirs become more complex: In addition to missing their husband and father, they are missing someone who should be helping to shoulder the burden that military life places on kids.”

Recommended Content:

Total Force Fitness

How Military Medicine Is Preparing for the Next Conflict

Article
6/8/2022
As the Pentagon prepares today’s force for a “near-peer” fight against a large military adversary, the Military Health System is challenged to provide life-saving support for large-scale and dispersed operations.

As the Pentagon prepares today’s force for a “near-peer” fight against a large military adversary, the Military Health System is challenged to provide life-saving support for large-scale and dispersed operations. That’s especially true for the medics supporting troops on the front lines.

Recommended Content:

Health Readiness & Combat Support | Health Care Technology | Education & Training | Medical Education and Training Campus

Army Doctor Earns Top Honors at Air Assault School at Fort Campbell

Article
6/3/2022
Army Doctor Earns Top Honors at Air Assault School at Fort Campbell

This Army doctor finished at the top of his class at the Air Assault School at Fort Campbell. It's a 10-day course that is both physically and academically challenging, teaching soldiers the foundations of heliborne operations to include troop transportation, sling loaded cargo and equipment transportation, medical and casualty evacuation operations, and air assault operations.

Recommended Content:

Health Readiness & Combat Support

Could a Therapy Dog Help with Your Dental Anxiety?

Article
6/2/2022
Air Force Brig. Gen. Goldie, a facility therapy dog at Walter Reed National Military Medical Center, helps reduce anxiety in a patient with complex dental conditions that require multiple appointments. The use of therapy dogs is part of an ongoing study with these patients.

A first-of-its-kind study at Walter Reed National Military Medical Center is researching whether using facility therapy dogs in dentists’ offices could reduce patient anxiety and improve outcomes for military dental treatment programs.

Recommended Content:

Health Readiness & Combat Support | Total Force Fitness

Tips for Military Parents Planning PCS Moves with Children

Article
6/2/2022
Moving can be hard on military families, especially on children. Moving to a new home, going to a new school, finding new friends – it can be unsettling for kids of any age. Yet there are things that service members can do to prepare for a permanent change of station move that can make for a smoother transition for the children.

Moving can be hard on military families, especially on children. Moving to a new home, going to a new school, finding new friends – it can be unsettling for kids of any age. Yet, there are things that service members can do to prepare for a permanent change of station move that can make for a smoother transition for the children.

Recommended Content:

Health Readiness & Combat Support | Total Force Fitness
<< < 1 2 3 4 5  ... > >> 
Showing results 1 - 15 Page 1 of 24
Refine your search
Last Updated: August 31, 2022

DHA Address: 7700 Arlington Boulevard | Suite 5101 | Falls Church, VA | 22042-5101

Some documents are presented in Portable Document Format (PDF). A PDF reader is required for viewing. Download a PDF Reader or learn more about PDFs.