In these trying times, BHA recommends the following tips to help you survive the pandemic:


  • Everything in moderation!
  • Make it part of your daily routine
  • A combination of resistance and cardio is ideal
  • No fancy equipment needed...
  • Walk outside if you can--keep your distance
  • Make a list of your specific exercises and stick with them


  • Never underestimate the power of just sitting still
  • Find a quiet place in your home
  • Deep breathing matters
  • Find some meditation sounds online for freeY
  • Meditate around the same time every day, preferably first thing in the morning

Stress Management

  • Avoid "information overload" as in too much TV, or social media!
  • Consume information only from trusted and reliable sources
  • Focus every day on the things you can control, not the things that are out of your control
  • Spend plenty of time on activities that take your mind off of everything else, e.g. cooking, reading, listening to music, puzzles, etc.
  • Stay active and stick to a routine that gives your day structure
  • Don't hesitate to share what's bothering you with someone that you trust


  • Drink plenty of water just before you retire
  • Make your bedroom as dark as you possibly can
  • No TV, no laptop, no cell phone
  • A hot shower or a warm bath must before bedtime is ideal
  • Get in bed at roughly the same time every night
  • Everyone should try to get 7 hours per night regardless of age          


  • Avoid the temptation to overeat because you’re not as active as you normally would be
  • Make proteins a priority
  • Stay hydrated...drink water as often as you can
  • Go easy on the “simple carbs” which turn to fat quickly
  • Fresh fruits and vegetables over highly processed foods if at all possible
  • Don’t increase your intake of alcohol...try to maintain or reduce it
  • Make mealtime a social occasion!  No TV or cellphones!

For more COVID-19 information, check out the Better Health Advisors website.