Skip to main content

Military Health System

COVID-19: Lifestyle Tips to Stay Healthy

Image of Eating right, physical activity, adequate rest and taking care of our mental health not only improves overall health and wellness, but also makes us more resilient during COVID-19. Eating right, physical activity, adequate rest and taking care of our mental health not only improves overall health and wellness, but also makes us more resilient during COVID-19.

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...

MSMR Vol. 28 No. 06 - June 2021

Report
6/1/2021

A monthly publication of the Armed Forces Health Surveillance Division. This issue of the peer-reviewed journal contains the following articles: The cost of lower extremity fractures among active duty U.S. Army soldiers, 2017; Early identification of SARS-CoV-2 emergence in the Department of Defense via retrospective analysis of 2019–2020 upper respiratory illness samples; Brief report: Medical encounters for snakebite envenomation, active and reserve components, U.S. Armed Forces, 2016–2020; Department of Defense mid-season vaccine effectiveness estimates for the 2019–2020 influenza season.

Recommended Content:

Health Readiness & Combat Support | Public Health

MSMR Vol. 28 No. 05 - May 2021

Report
5/1/2021

A monthly publication of the Armed Forces Health Surveillance Division. This issue of the peer-reviewed journal contains the following articles: Absolute and relative morbidity burdens attributable to various illnesses and injuries, active component, U.S. Armed Forces, 2020; Hospitalizations, active component, U.S. Armed Forces, 2020; Ambulatory visits, active component, U.S. Armed Forces, 2020; Surveillance snapshot: Illness and injury burdens, reserve component, U.S. Armed Forces, 2020; Surveillance snapshot: Illness and injury burdens, recruit trainees, U.S. Armed Forces, 2020; Medical evacuations out of the U.S. Central Command, active and reserve components, U.S. Armed Forces, 2020; Morbidity burdens attributable to various illnesses and injuries, deployed active and reserve component service members, U.S. Armed Forces, 2020; Absolute and relative morbidity burdens attributable to various illnesses and injuries, non-service member beneficiaries of the Military Health System, 2020.

Recommended Content:

Health Readiness & Combat Support | Public Health

MSMR Vol. 28 No. 04 - April 2021

Report
4/1/2021

A monthly publication of the Armed Forces Health Surveillance Division. This issue of the peer-reviewed journal contains the following articles: Disparities in COVID-19 vaccine initiation and completion among active component service members and healthcare personnel, 11 December 2020–12 March 2021; Update: Heat illness, active component, U.S. Armed Forces, 2020; Update: Exertional rhabdomyolysis, active component, U.S. Armed Forces, 2016–2020; Update: Exertional hyponatremia, active component, U.S. Armed Forces, 2005–2020; Skin and soft tissue infections, active component, U.S. Armed Forces, January 2016–September 2020.

Recommended Content:

Health Readiness & Combat Support | Public Health

MSMR Vol. 28 No. 03 - March 2021

Report
3/1/2021

A monthly publication of the Armed Forces Health Surveillance Division. This issue of the peer-reviewed journal contains the following articles: Influenza surveillance trends and influenza vaccine effectiveness among Department of Defense beneficiaries during the 2019–2020 influenza season; Influenza outbreak during Exercise Talisman Sabre, Queensland, Australia, July 2019; Update: Sexually transmitted infections, active component, U.S. Armed Forces, 2012–2020; A retrospective cohort study of blood lead levels among special operations forces soldiers exposed to lead at a firing range in Germany.

Recommended Content:

Health Readiness & Combat Support | Public Health

MSMR Vol. 28 No. 02 - February 2021

Report
2/1/2021

A monthly publication of the Armed Forces Health Surveillance Division. This issue of the peer-reviewed journal contains the following articles: Update: Malaria, U.S. Armed Forces, 2020; Historical perspective: The evolution of post-exposure prophylaxis for vivax malaria since the Korean War; Surveillance for vector-borne diseases among active and reserve component service members, U.S. Armed Forces, 2016–2020.

Recommended Content:

Health Readiness & Combat Support | Public Health

MSMR Vol. 28 No. 01 - January 2021

Report
1/1/2021

A monthly publication of the Armed Forces Health Surveillance Branch. This issue of the peer-reviewed journal contains the following articles: Attrition rates and incidence of mental health disorders in an attention-deficit/hyperactivity disorder (ADHD) cohort, active component, U.S. Armed Forces, 2014–2018; The prevalence of attention-deficit/hyperactivity disorder (ADHD) and ADHD medication treatment in active component service members, U.S. Armed Forces, 2014–2018; Exertional rhabdomyolysis and sickle cell trait status in the U.S. Air Force, January 2009–December 2018.

Recommended Content:

Health Readiness & Combat Support | Public Health

MSMR Vol. 27 No. 12 - December 2020

Report
12/1/2020

A monthly publication of the Armed Forces Health Surveillance Branch. This issue of the peer-reviewed journal contains the following articles: Cases of coronavirus disease 2019 and comorbidities among Military Health System beneficiaries, 1 January 2020 through 30 September 2020; Characteristics of U.S. Army beneficiary cases of COVID-19 in Europe, 12 March 2020–17 April 2020; Air evacuation of service members for COVID-19 in U.S. Central Command and U.S. European Command from 11 March 2020 through 30 September 2020; SARS-CoV-2 and influenza coinfection in a deployed military setting— Two case reports.

Recommended Content:

Health Readiness & Combat Support | Public Health

MSMR Vol. 27 No. 11 - November 2020

Report
11/1/2020

A monthly publication of the Armed Forces Health Surveillance Branch. This issue of the peer-reviewed journal contains the following articles: Acute respiratory infections among active component service members who use combustible tobacco products and/or e-cigarettes/vaping products, U.S. Armed Forces, 2018–2019; Fibromyalgia: Prevalence and burden of disease among active component service members, U.S. Armed Forces, 2018; Update: Cold weather injuries, active and reserve components, U.S. Armed Forces, July 2015–June 2020.

Recommended Content:

Health Readiness & Combat Support | Public Health

MSMR Vol. 27 No. 10 - October 2020

Report
10/1/2020

A monthly publication of the Armed Forces Health Surveillance Branch. This issue of the peer-reviewed journal contains the following articles: Characterizing the contribution of chronic pain diagnoses to the neurologic burden of disease, active component, U.S. Armed Forces, 2009–2018; Surveillance snapshot: Influenza immunization among U.S. Armed Forces healthcare workers, August 2015–April 2020; Acute and chronic pancreatitis, active component, U.S. Armed Forces, 2004–2018.

Recommended Content:

Health Readiness & Combat Support | Public Health

MSMR Vol. 27 No. 9 - September 2020

Report
9/1/2020

A monthly publication of the Armed Forces Health Surveillance Branch. This issue of the peer-reviewed journal contains the following articles: Update: Routine screening for antibodies to human immunodeficiency virus, civilian applicants for U.S. military service and U.S. Armed Forces, active and reserve components, January 2015–June 2020; Incidence of inguinal hernia and repair procedures and rate of subsequent pain diagnoses, active component service members, U.S. Armed Forces, 2010–2019; Surveillance of spotted fever rickettsioses at Army installations in the U.S. Central and Atlantic regions, 2012–2018.

Recommended Content:

Health Readiness & Combat Support | Public Health

MSMR Vol. 27 No. 8 - August 2020

Report
8/1/2020

A monthly publication of the Armed Forces Health Surveillance Branch. This issue of the peer-reviewed journal contains the following articles: Commentary: The limited role of vaccines in the prevention of acute gastroenteritis; Diarrhea and associated illness characteristics and risk factors among British active duty service members at Askari Storm training exercise, Nanyuki, Kenya, January–June 2014; Surveillance snapshot: Norovirus outbreaks in military forces, 2015–2019; Update: Incidence of acute gastrointestinal infections and diarrhea, active component, U.S. Armed Forces, 2010–2019.

Recommended Content:

Health Readiness & Combat Support | Public Health

MSMR Vol. 27 No. 7 - July 2020

Report
7/1/2020

A monthly publication of the Armed Forces Health Surveillance Branch. This issue of the peer-reviewed journal contains the following articles: Hearing conservation measures of effectiveness across the Department of Defense; Alcohol-related emergency department visits, hospitalizations, and co-occurring injuries, active component, U.S. Armed Forces, 2009–2018; Surveillance snapshot: Cervical cancer screening among U.S. military service women in the Millennium Cohort Study, 2003–2015; Epidemiology of functional neurological disorder, active component, U.S. Armed Forces, 2000–2018.

Recommended Content:

Health Readiness & Combat Support | Public Health

MSMR Vol. 27 No. 6 - June 2020

Report
6/1/2020

A monthly publication of the Armed Forces Health Surveillance Branch. This issue of the peer-reviewed journal contains the following articles: Absolute and relative morbidity burdens attributable to various illnesses and injuries, active component, U.S. Armed Forces, 2019; Hospitalizations, active component, U.S. Armed Forces, 2019; Ambulatory visits, active component, U.S. Armed Forces, 2019; Surveillance snapshot: Illness and injury burdens, reserve component, U.S. Armed Forces, 2019; A monthly publication of the Armed Forces Health Surveillance Branch. This issue of the peer-reviewed journal contains the following articles: Letter to the editor: G6PD deficiency in the Tafenoquine era; Summary of the 2018–2019 influenza season among Department of Defense service members and other beneficiaries; Brief report: Direct care cost of heat illness to the Army, 2016–2018; Animal-related injuries in veterinary services personnel, U.S. Army, 2001–2018.

Recommended Content:

Health Readiness & Combat Support | Public Health

MSMR Vol. 27 No. 5 - May 2020

Report
5/1/2020

A monthly publication of the Armed Forces Health Surveillance Branch. This issue of the peer-reviewed journal contains the following articles: Absolute and relative morbidity burdens attributable to various illnesses and injuries, active component, U.S. Armed Forces, 2019; Hospitalizations, active component, U.S. Armed Forces, 2019; Ambulatory visits, active component, U.S. Armed Forces, 2019; Surveillance snapshot: Illness and injury burdens, reserve component, U.S. Armed Forces, 2019; Surveillance snapshot: Illness and injury burdens, recruit trainees, active component, U.S. Armed Forces, 2019; Medical evacuations out of the U.S. Central Command, active and reserve components, U.S. Armed Forces, 2019; Morbidity burdens attributable to various illnesses and injuries, deployed active and reserve component service members, U.S. Armed Forces, 2019; Absolute and relative morbidity burdens attributable to various illnesses and injuries, non-service member beneficiaries of the Military Health System, 2019; Prevalence of selected underlying health conditions among active component Army service members with coronavirus disease 2019, 11 February–6 April 2020; Early use of ICD-10-CM code “U07.1, COVID-19” to identify 2019 novel coronavirus cases in Military Health System administrative data.

Recommended Content:

Health Readiness & Combat Support | Public Health

MSMR Vol. 27 No. 4 - April 2020

Report
4/22/2020

A monthly publication of the Armed Forces Health Surveillance Branch. This issue of the peer-reviewed journal contains the following articles: Commentary: The Warrior Heat- and Exertion-Related Event Collaborative and the Fort Benning Heat Center; Update: Heat illness, active component, U.S. Armed Forces, 2019; Update: Exertional rhabdomyolysis, active component, U.S. Armed Forces, 2015–2019; Update: Exertional hyponatremia, active component, U.S. Armed Forces, 2004–2019

Recommended Content:

Health Readiness & Combat Support | Public Health
<< < 1 2 3 4 5  ... > >> 
Showing results 16 - 30 Page 2 of 24
Refine your search
Last Updated: November 01, 2022
Follow us on Instagram Follow us on LinkedIn Follow us on Facebook Follow us on Twitter Follow us on YouTube Sign up on GovDelivery