As human beings we are designed to keep active and to move. There are many benefits to regular Physical Activity including better sleep, improved concentration, increased ability to manage stress and boost your mood. Find a way to keep active that you enjoy and try to incorporate this activity in your daily routine.
You can plan regular recess and lunchtime breaks to include doing some physical activity - go for a walk, go for a run, kick the footy, shoot some hoops, go for a bike ride - anything that gets you moving!
There are a few programs which could help you to stay active and engaged during this time.
Register with the South East Melbourne Phoenix free online training program.
Register with Netball Australia's NetFit program which involves free live online clinics every Monday, Wednesday and Friday.
Kick it with Victory!
Melbourne Victory have launched a 4-week online training program for kids to use at home to stay active and improve their soccer (football) skills. There are beginner, intermediate and advanced sessions to select from, and all kids need is a ball and some space. There are three sessions available each week that involve men's and women's players, and include warm-ups, drills and cool-downs.
Kids can also join in live online video sessions, download activities to complete at home and have the chance to win prizes.
At the moment we can't physically socialise with our family, friends and classmates however feeling connected to others is an essential part of being human. Now during this time of social distancing, more than ever we should be remaining in touch and connecting with loved ones. Spending time with friends, family and people in your community can really strengthen your mental health and wellbeing.
- Check up on your neighbours by speaking to them over the fence
- Plan a video chat with friends or family
- Call or text friends to see how their coping (after school hours)
- Send a letter or a card to older relatives
Eating a Healthy Diet
There is a strong connection between the food that we consume and how we feel. To maintain or to improve our mental health we should consider making healthy food choices.
Staying hydrated throughout the day and enjoying a variety of healthy foods including colourful fruits and vegetables, foods high in fibre (wholegrain cereals and bread, beans, chickpeas, lentils and nuts), fermented foods like unsweetened yogurt, olive oil, and fish. These foods can help not only improve your mental wellbeing but increase your concentration and set you up for a productive day.
Getting enough sleep at night
Getting enough quality sleep at night can really help improve your mental health, give you more energy, concentration during the day and manage your emotions. However, it is understandable that during this uncertain and stressful time your sleep may be impacted by feelings of worry and anxiety.
Even though your at home everyday, try to stick to a sleep routine, go to bed and wake up at the same time for a healthy body clock.
12-17 year old students should be getting 8-10 hours of sleep
18-25 year old should try to get 7-9 hours
- At least an hour before bed, switch off all electronic devices including your phone, video games, TV or your computer.
- Lower the brightness on your phone and computer screens at night.
- If you find it hard to wind down, try a mindfulness exercise like one from the Smiling Mind app.
- Avoid caffeine or energy drinks at least six hours before you go to bed.
Continue to have fun!
While being at home you can still have fun and spend your extra time engaging in activities that you enjoy. As outside, social activities are limited at the moment its important to not spend to much time on devices or looking at screens. Minimise your screen time, to allow your eyes to rest.
- Read a new book
- Play a board game with the members of your household
- Go for a walk outside and get active
During these unprecedented times, we should remind ourselves each day to reflect on the important things we are lucky to have in our lives. Incorporating the The Resilience Project GEM principles (Gratitude, Empathy & Mindfulness) into your daily routine is a great way for you and your family to stay mentally healthy.
Martin and Hugh have put together a variety of resources and videos about the importance of continuing to show gratitude and empathy/kindness, while the community is at home self isolating and facing uncertainty.
Want to practise gratitude? Martin and Hugh suggest writing down 3 things that go well for you every day and checking in on loved ones and the people around you.
Information is sourced from Headspace
Headspace has additional resources, tools, useful links and information to help you during this time.