How to ‘build back better’ health habits after pandemic

Accept your current state and make some measurable efforts for the desired outcome

Michigan (US): The US is in far different shape today than it was last Memorial Day, and many Americans are, too. According to a recent survey by the American Psychological Association, undesired changes in weight driven by pandemic stress are widespread: 42% of adults reported gaining weight, with a median weight gain of 15 pounds, while 18% reported undesired weight loss. About 66% of people reported changes in their sleep habits, and 23% of respondents reported an increase in alcohol use.

In addition, many people have delayed routine medical and dental maintenance: Think mammograms, childhood immunisations and teeth cleaning. There’s also a mental health pandemic underway in parallel with increased substance use, which must also be addressed.

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The switch that got flipped in March 2020 to social distancing, remote schooling, mask-wearing and long-distance work – or no work – is switching back almost as abruptly. With little preparation time, many people are faced with wanting to be in top form for reentry. Resuming – or beginning – healthier habits is a wonderful goal. Trying to get back to normal too quickly, however, may be hard on joints and hearts. Here is a guide to help you get back in shape without hurting yourself.

It is vital to begin with acceptance of your current state while you plan and implement changes. It may be necessary to hold two seemingly contradictory truths at once. Take note of the current reality but without negative self-judgment. Make realistic, measurable goals for change. Create a plan to achieve these goals. Also, wanting to take good care of oneself, rather than wanting to look or be a certain way, is an important focus. A little self-knowledge goes a long way here.