Transforming life and you

Published April 26, 2020, 12:00 AM

by manilabulletin_admin

#ASKGOYO

By ATTY. GREGORIO LARRAZABAL

Atty. Gregorio Larrazabal
Atty. Gregorio Larrazabal

Last week the President extended the Enhanced Community Quarantine in the National Capital Region and the following provinces: Albay, Antique, Bataan, Batangas, Benguet, Bulacan, Catanduanes, Cavite, Cebu (including Cebu City), Davao del Norte, Iloilo, Laguna, Nueva Ecija, Oriental & Occidental Mindoro, Pampanga, Pangasinan, Quezon, Rizal, Tarlac, Zambales, and the City of Davao.

As any health expert would tell you, that’s the only alternative, considering there’s not enough testing yet being done and not enough data to satisfy the minimum requirements to lift the ECQ.

For over a month already, millions have been forced to work from home.  Only going outside for purchases of essential items, which can’t be delivered.  They’ve basically made their homes their offices.  But how does one maximize working from home during the Enhanced Community Quarantine.  I’ve listed some tips below which could help:

  1. Designate a space at home and convert to your working space

Because of circumstances, many are forced to work at home.  However, your home is not your office.  So, don’t make your whole house into a office. Choose a spot which you can designate as your work station and do your work there.  Leave your work things there. Resist the urge to work from different places all over your house each time.  It’ll leave your whole house cluttered and you’ll be disorganized because you’ll probably be leaving items all over, and will spend a lot of time looking for your misplaced items.

  1. Maintain your sleeping habit/schedule

I know, I know.  Many have been binge-watching on Netflix. Looking at the posts on social media, it appears that many still go on-line at the wee hours of the morning.  That means they probably woke up in the middle of the night to answer the call of nature, or have been stuck to the TV, laptop, or tablet, watching a movie or seasons of a TV series.  It’s very tempting to do that.  Be awake till the wee hours of the morning, just watching a TV episode or movie. Then sleep all day.  But that’s very disruptive.

Act like it’s an ordinary day.  Yes, watch an episode or two.. Or three.  But set a limit.  This is not a vacation.  There are other things to do. Productive things.

  1. Establish a routine

Do a schedule.  Though these are not normal times, try to make daily routine which you follow

  1. Use work or office clothes, instead of sleepwear during the day

Yes, many have just stuck to wearing sleepwear 24 hours of the day.  Arguably it’s much more comfortable, but it’s also making you probably less productive, because you’re too comfortable.

What I’ve been doing is wearing office clothes, even while stuck at home.  For one thing, it keeps your weight gain at bay. Since sleepwear is supposed to be loose-fitting, wearing sleepwear all the time gives you a false sense of your weight.  I’ve already seen some complain that their regular clothes are getting tight.  Are they eating more?  Not necessarily.  But less physical activity may cause you to burn less calories. Same food take with less physical activities lead to added weight.  Wearing CLEAN office / work clothes at home could give you the right mindset.

Note: Don’t wear shoes inside your house.  Leave them at the door.

  1. Keep hydrated

One of the most neglected things during this quarantine.  Adults are supposed to drink at least two liters of water a day. Many think that since they’re not doing anything and are immobile, they don’t need water.  WRONG.  We need it. Specially now with summer in full swing.

  1. Eat a balanced and varied diet

Plan what you eat.  Whether you have a lot, or are struggling by rationing the food you eat, nutrition is very important.

  1. EXERCISE

Eating is not exercising.  You need to move.  The most common mistake is for people to remain stationary.  Many just sit down in front of their table, do some emails, go on Twitter or Facebook while on a break.  Lie on your bed or couch while watching a movie on your laptop. Just sitting.

Make it a habit to stand up regularly. Find reasons to walk around the house, apartment, condo, or townhouse.  Don’t go out.  Stay inside the house.

Some use a pedometer to track how many steps they’ve taken in a day.  Use that as a tool to make sure you’re still able to reach the goal you set on a regular day.

  1. Find a way to regularly communicate with family & colleagues

One must continue to communicate and stay in touch with FAMILY and colleagues even while doing WFH (Work From Home). Being in touch regularly with family and colleagues not only makes sure you know what’s happening with your family and friends, but also keeps you from slacking with you work assignments.

  1. Decompress

I have been setting aside a period of time during the day to just decompress.  Detach from the problems of the world and just relax.  Late last year I got back to mixing music.  Started with mixing digital music, but eventually went to mixing vinyl. I’ve started to upload some mixes I’ve done on these platforms.  If you’re bored, listen in.  Might help you relax (Sorry, no Ariana Grande music though):

https://www.facebook.com/GoyYLarrazabal

https://www.mixcloud.com/goy-larrazabal/

Before I go, let me share with you some advice from the World Health Organization.  In their website, “WHO  recommends 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity per week, or a combination of both. These recommendations can still be achieved even at home, with no special equipment and with limited space. The following are some tips on how to stay active and reduce sedentary behaviour while at home in self-quarantine:

Take short active breaks during the day. Short bouts of physical activity add up to the weekly recommendations. You may use the suggested exercises below as inspiration to be active every day. Dancing, playing with children, and performing domestic chores such as cleaning and gardening are other means to stay active at home.

Follow an online exercise class. Take advantage of the wealth of online exercise classes. Many of these are free and can be found on YouTube. If you have no experience performing these exercises, be cautious and aware of your own limitations.

Relax. Meditation and deep breaths can help you remain calm. A few examples of relaxation techniques are available below for inspiration.

 

 
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