Ways to Stay Healthy During Self-Quarantine

These are practical recommendations for adults and children, about activities at home during social isolation to avoid mood swings and work better.

To prevent possible COVID-19 infections, many are living a routine in preventive self-quarantine. Some making work compatible with their children, others creating ways to share with their loved ones through digital platforms. And some try to maintain a coexistence as healthy as possible with their relatives.

Given the number of people who go through this situation, we want to give some recommendations to be as healthy as possible during the quarantine. It’s important to maintain a life structure that is most similar to a regular day at work and not lose track of days.


Maintain schedules: Wake up between 8:00 or 9:00 in the morning, leave the bedroom, adapt a special place for work and, every 45 minutes, get up and walk.

Exposure to sunlight: Keep the workplace lit. It may be near a window with sunlight, as that improves our performance and mood.

Breakfast, lunch, and meals: The idea is to have breakfast between 8:00 or 9:00 in the morning and have lunch between 1:00 or 3:00. Since we have more insulin at these times and that makes our energy storage and sugar processing better. In the afternoon, make it an increasingly light meal and eat at night, but something light.

Caring for weight gain: The problem that can happen to us, and which is not minor, is that obesity is triggered. So it is important to try not to eat between meals and do physical activity when you can. These include walking, jumping rope, climbing stairs, dance classes on the Internet, etc.

Caring for mood changes: Being locked up for a long time can cause mood problems. Important: take advantage at some point in the day to take a break, have a coffee and chat with someone online.

Avoid naps: Try not to nap. If we start napping we will change our day and night cycle. That, added to the problems associated with confinement, such as stress, anguish, loneliness, less productivity, difficulty generating resources and uncertainty about the future, can cause sleep problems and insomnia.

Caution about self-medication: Avoid self-medication, since as the days of confinement increase, the temptation of taking sleeping pills begins. This can create a significant vicious circle. It’s essential that people who are already taking sleep medications try not to cut their medication or change their doses.

Maintain clothes and do not neglect the appearance: Get up, get dressed and don’t wear pajamas all day. Also, getting ready, since people, like they have no social contact, begins to neglect their appearance and the idea is to stay in how one would go to work. This will help keep your spirits up and your regular routines on high.


Keeping them connected, but not putting them together: Those who are older can contact other children through social networks. Do not put them together with other children no matter how bored they are, do not make social visits do not take them to the playground or parks. Consider homeschooling and online schooling. If you have a space in your house, try to get them to play ball or jump rope.

Take care of the schedules: Maintain the routine of lunch, breakfast and sleeping hours during the quarantine. Not because everybody is at home, means that they can go to bed very late, which causes sleep schedules to be disrupted.

Wake up later: The idea is to run an hour because our physiological schedule is a little later than the social schedule that children have to enter school.

Television: Children under 10 years old should not watch the news. It is better that parents and caregivers explain the situation to them. Not restricting television so much. They can watch a couple of hours of television, but with content that is appropriate for their age.

Older adults

Even though children cannot visit their grandparents, they can keep in touch with them by phone. Also, their relatives can remind them what days and time it is, and not burden them with the news. Send them books or magazines so that they can entertain themselves in their routine during quarantine, and remind them of all their medications.

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