The chaos of Covid

As Covid chaos continues internationally, health has become a constant concern. Good physical health – the absence of illness and disease – is the highest goal.

But as the months have dragged on we’ve also become more aware of emotional health. Emotional health is the ability to enjoy happiness in good times and show persistence in challenging times. Good physical health plus good emotional health creates enduring resilience. Resilience isn’t a trait that people either have or they don’t – it’s a set of behaviours, thoughts and actions that can be practised by anyone. But first, you need your mind and body in the right place with five foundation healthy habits.

The first of the foundation five is exercise. It increases blood flow, oxygen and nutrients to your whole body, including your brain’s prefrontal cortex. This part of the brain helps you keep track of your goals. It supports you to over-ride the impulses and excuses that stand between you and achieving your intentions. So your exercise programme is the starting point for the development of healthy habits in other areas. It strengthens all of your muscles including your willpower muscle.

The second of the foundation five healthy habits is free and it’s easy. Drinking more water is one of those healthy habits that makes more time than it takes. Being hydrated provides a physical, mental and emotional boost by helping your blood transport oxygen and other essential nutrients to your cells. Good hydration will help you get the most out of your exercise, and further strengthen your willpower muscle to add power for the next healthy habit.

Habit three is sleep. Even getting to bed 15 minutes earlier each night can improve both long and short term physical and emotional health. Healthy movement and healthy sleep work in tandem – being physically tired helps with sleep and being rested helps with physical performance. Sleep helps exercise stamina by improving energy, intensity and co-ordination. It’s also an important recovery practice to support the growth of lean muscle mass for a more resilient body.

Habit four is nutrition. This area tends to require a bit more planning and organisation so it’s often best left after your willpower muscle has had some development via effective exercise, water and sleep practices. An optimal diet is one oriented towards basic nutrients from products close to their natural sources. This doesn’t mean you shouldn’t enjoy treat foods or eat for efficiency sometimes, but when you’re not eating for joy or convenience it’s important to eat for reliance fuel. This improves your gut health which further supports mood, motivation and sleep.

Stress management is the fifth foundation habit. If you’ve made a start on the other four habits then your resilience to stress will be starting to take care of itself. You’ll find it easier to take challenges in your stride and to organise the rejuvenating activities that further improve your quality of life. In addition to this, exercise positively influences the production and release of the four happy hormones - endorphins (euphoria hormones), serotonin (comfort/security hormone), dopamine (motivation hormone) and oxytocin (bonding hormone).

The chaos of Covid is a marathon not a sprint, currently with no end in sight. Your physical and emotional health is an important investment for the months ahead. Start your resilience practice with exercise and then spiral upwards through the foundation habits for optimal holistic health and wellbeing.


By: , Claire Bellingham of Les Mills Takapuna.

Issue 122 August 2021