Be healthy, stay active
Fitness opportunities
While we are staying at home, there are plenty of things to help us stay well. We have fun ways to pass the time, ways to bring people together when we’re all apart, and ideas to keep things moving forward. Check out our resources for things to do while social distancing.
- Fitness Blender: Workout videos for every fitness level. Absolutely free.
- PopSugar Fitness: Free workouts, tutorials and exercises to help you stay active.
- Darbee Fitness: Digital fitness training you can bookmark, print or download.
- Nike Training Club: A free phone app to help you reach your fitness goals.
ADDITIONAL RESOURCES
During stressful times it may become more common to abuse alcohol and other substances, or you may know someone who does. Before heading down that path, take a look at these tools and resources in this section.
Earlham College Counseling Services
Counseling Services is open and available to provide teletherapy during this challenging time. Please make appointments online through The Heart under the Campus Life section.
Substance Abuse and Mental Health Services (SAMHSA) National Helpline
The Substance Abuse and Mental Health Services National Helpline provides confidential and free treatment referral routing services to individuals and family members dealing with substance use and/or mental health disorders. Help is available 24 hours a day, seven days a week, 365 days a year.
Alcohol Rehab Help
Alcohol Rehab Help provides fact- and evidence-based resources; sourced from current scientific research, ensuring content is accurate, relevant, and up-to-date with current research and addiction termanology. At Alcohol Rehab Help find resources and information regarding alcohol addiction, abuse and rehabilitation support, including information regarding Alcoholics Anonymous (AA).
1-800-662-HELP (4357)
How much physical activity should I get while at home?
As an individual, you get to decide what level of physical activity is appropriate for you. The following links can provide some general information regarding recommended physical activity quantities.
Physical Activity:
- Lifts mood, which is critical when faced with the challenge of staying inside and finding alternative activities to do to substitute for some of your usual ones.
- Improves cholesterol profile and lowers blood pressure, which can help lower risk for heart disease.
- Helps you sleep better and manage stress better, which can both be difficult when schedules are disrupted.
Current Recommended Guidelines for Physical Activity
At Home Options
Choose things you like to do, things you find interesting/exciting, things that motivate you. Consistency is one of the most important characteristics of a successful physical activity plan, so make sure you are pursuing activities you will consistently do.
Body weight exercise: check ACE Fitness Library for exercises with no equipment.
If you have equipment at home feel free to use it. You can also turn house hold items into weights:
- Water bottles and soup cans for dumbbells.
- Milk jugs for larger weights.
- Pick up your pet and use them for squats.
- Get creative.
Exercise Resources
Is it safe to exercise with a mask?
Aura
Aura, the app for mindfulness, sleep, and emotional health, is offering a free 3-month subscription to help people fight coronavirus anxiety. All you have to do is use the code: “FINDPEACE2020” at Aura health, and you will get unlimited access to mindfulness meditations, life coaching, inspiring stories, and music, created by the world’s best emotional health and sleep coaches.
Headspace
Headspace is offering free meditations you can listen to anytime as part of a larger collection called Weathering the Storm. Topics include relieving stress, walking at home, and feeling overwhelmed.
Mindfullness Meditation Sessions
If your mind is spinning and you want to feel more grounded, please join Geshe Tenzin Damchoe (Earlham’s guest from the Tibetan Studies Program) every Monday and Friday at 4 p.m. (Eastern), when he will be leading mindfulness meditation sessions on Zoom. You can join the Zoom meeting at: https://zoom.us/j/2768327302. If you have questions, please email Geshe Damchoe directly at [email protected]. No experience is required, and all are welcome.
YouTube Video to Develop Good Mental Health Habits
Jud Brewer, M.D., Ph.D., a neuroscientist, addiction psychiatrist, director of research and innovation at the Mindfulness Center at Brown University, has been putting out short videos daily on YouTube to help people develop good mental habits instead of getting stuck in anxiety and endlessly checking the news.
For each topic, he starts with a little science of what is going on (such as how anxiety + social contagion = panic) and then gives a practical tip that you can start practicing today.
Whether you are in quarantine or self-isolation due to COVID-19, you will inevitably be spending more time at home. Following general healthy living advice such as eating a balanced diet, staying hydrated, being physically active, getting enough sleep, and managing stress are the best recommendation for staying healthy during quarantine or self-isolation.
There is no better time than now to learn how to cook. Learn how with this 6 lesson course instructable.
For the home chef looking to learn a thing or two about foodways and the science of cooking, check out the scholarly classes offered by Open Culture. Take a class through Open Culture’s Food Courses (free)
If you’re just starting out and cooking classes are daunting, don’t worry, the Kitchn’s Cooking School is for you. These classes show you the basics of cooking and apply it to easy dishes that are delicious. Explore Kitchn’s Cooking School
From foundational techniques to gourmet methods, BBC Food Techniques is a glossary for whatever skill you’re trying to pick up. Just scroll through their vast list of skills, pick the technique you want to master, and learn from the very thorough videos produced by the BBC. Learn new cooking skills through BBC Food Techniques
Texas A&M Agrilife Extension’s Dinner Tonight is the perfect solution for college students. They’ve got healthy recipes and meal solutions for people who are juggling a life full of long work days and school activities. The meals reviewed on Dinner Tonight are quick, healthy and aren’t that expensive. It’s also a great lesson in meal planning. Make a delicious meal with Texas A&M’s Dinner Tonight
Do you feel stir-crazy being stuck at home? Learn some tips on Coping with Cabin Fever
The outbreak of coronavirus disease 2019 (COVID-19) may be stressful for people. Fear and anxiety about a disease can be overwhelming and cause strong emotions in adults and children. Coping with stress will make you, the people you care about, and your community stronger (CDC).
Learn how to manage your mental health during the coronavirus outbreak. Check out The Talkspace Coronavirus Resource Hub, which includes multiple features, videos, and tips from licensed therapists and experts on how to cope with the stress and adjust to the new realities presented by COVID-19.
Prevent catastrophic thinking by preparing your mind before a distressing thought strikes. Controlling your thoughts
Earlham College Counseling Services
Counseling Services is open and available to provide teletherapy during this challenging time. Please make appointments online through The Heart under the Campus Life section.
There’s never been a better time to take a deep breath and do some stretching. Yes, that means you, right now. Unclench your jaw. Move your shoulders around a little. Turn your head from side to side a few times.
If that feels good, you should start thinking about doing some yoga at home. In fact, right now it’s more important than ever to be doing activities like yoga. When the world around you is feeling chaotic, you can have a space to go inward, to notice the emotions and the feelings that are coming up in the body. Even people who are beginners or have never tried yoga at all can do an at home practice with these links.
Adriene hosts the YouTube channel, Yoga with Adriene, an online community of over 6 million subscribers. She publishes free Yoga Videos and has a library of over 500 free videos and growing. Take a look at her free yoga videos.
Simply Yoga FREE is your own personal yoga instructor. The app contains a 20, 40 and 60 minute yoga routine that step you through each pose. Each pose is demonstrated by a certified personal trainer, so simply choose your workout length and follow along in the comfort of your own home. Apple/Android App
Edyn Jacks focuses more on gentle and restorative routines, including yoga geared toward plus-sized practitioners. Get started with 10-minute beginner-friendly plus size yoga. Relax with a gentle back flexibility flow or 30-minute restorative yoga.
More information and resources
The Athletics and Wellness Center team is committed to supporting the wellness of Earlham College students, faculty and staff as well as the Richmond and Wayne County communities.