3 ways to work off the ‘Quarantine 15’

Do you remember the Freshman 15? You went off to college and explored your newfound freedom by eating junk food, drinking alcohol, and lying around your dorm room all day. This common first-year flub often resulted in substantial weight gain by summer recess.

COVID-19 restrictions have posed a similar problem, as many Americans have packed on the “Quarantine 15” after a year of pandemic restrictions. When stuck indoors during an anxiety-inducing time, we’re more inclined to consume fattening foods, overindulge on alcoholic beverages, and lounge on the couch longer than in a pre-pandemic world.

These seemingly innocent behaviors can quickly cause considerable weight gain. And when your body carries around extra weight, it stresses the heart, places more pressure on the joints, and makes breathing more labored. A heavier figure also puts you at an increased risk of developing such conditions as type 2 diabetes, hypertension, and coronary artery disease — not to mention severe illness from COVID-19.

If you’re ready to spring-clean your routine of pound-promoting patterns, try these easy-to-implement changes below:

Cleanse your cupboard. A healthy home starts in the kitchen. If your pantry is lined with loads of sugary, fattening, preservative-packed groceries, evict these diet-demolishing goodies pronto. An easy rule of thumb: If the food in your pantry will stay fresh until the same year that humans could inhabit Mars, toss it. Extended shelf-life items such as canned cream of some nutrient-lacking vegetable soup, sugar-coated cookies, sodium-dense crackers, and deep-fried chips are packed with ingredients that promote weight gain, and often include trans fats, which raise your bad cholesterol level.

Instead, line your shelves with such smart snacks as nuts and nut butters, unsweetened oatmeal, and vegetable-based snacks such as chick-pea puffs or baked sweet potato chips. Be sure to check the ingredients when picking nut butters, avoiding those with hydrogenated oils or excess sugar.

Stick to a schedule. If you want to achieve a fitness goal, you must write it down. Putting your aerobic ambitions in ink brings you one step closer to turning a thought into tangible action. On Sunday evenings, sit down as a family and map out your week ahead. When doing so, reserve a set time each day that’s solely focused on becoming healthier as a family unit.

It’s vital to include children in health goals, as weight gain isn’t just an adult concern. Childhood obesity was a national health crisis before the pandemic. Now, as children spend more time indoors playing and learning, it’s vital to make healthy living a family affair.

Warmer weather makes staying fit a cinch. Something as basic as a post-dinner stroll is enough to hike your heart rate, improve bone density, and help your family bond over the importance of healthy habits. When you prioritize a healthier lifestyle, your children will, too.

Crank up the cardio. If you’re not sure where to start with a new workout, here are some tried-and-true toning moves guaranteed to burn excess fat, increase muscle and bone mass, promote better circulation, release stress, and make you feel like a healthier version of yourself. This body weight-based routine can be done in 20 minutes, so no excuses. Perform these moves on your own or as a family. For best results, repeat the circuit three times, three times a week.

Glute bridge leg raise

Donkey kicks

Squats

Seesaw lunge

Ashley Blake Greenblatt is a certified personal trainer and wellness coach in South Jersey. To learn more about her virtual training program, go to ashleyblakefitness.com.