Staying Healthy While Staying at Home 

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By Mamta Patel, MD

America is moving toward a new normal as we battle the COVID 19 pandemic. Some of my patients have asked me how they can maintain their health during this time. These are my top ten tips for staying healthy while staying at home. 

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Healthy at Home: Wellness During Social Distancing

Stick to a Routine

Though you are staying at home, be sure to maintain a routine. Keep regular sleep and wake-up schedules. Set a regular time for meals. Plan your routine ahead of time to structure your day.

Eat Healthy

Healthy, well-balanced meals will help you feel your best. Consume foods rich in protein and include more fruits and vegetables into your daily diet. Online tools can help you track calories and macronutrients.

Practice Mindful Eating

Try not to eat out of boredom. Stick to regular mealtimes.

Stay Hydrated

Drink plenty of water. Avoid excessive caffeine, sugary beverages, and soda.

Manage Stress

Now is the time to use meditation, deep breathing exercises, and yoga to help minimize anxiety.

Get Enough Sleep

Use this time to develop good “sleep hygiene.” Go to bed at the same time every night. Put down your phone before bed to avoid stimulation.


Start out slow and then build on it. Be creative with your workout. Attempt virtual workouts with friends and use online resources for exercise.

Fresh Air

Take a walk outside when you’re bored. Explore outdoors. Appreciate nature. 

Wash Hands Frequently

Handwashing is critical during this unprecedented time. 

Ask for Help

If you are feeling stressed and overwhelmed, ask for help. You are not alone. There are lot of resources available through UPMC. Visit to stay up to date.

Dr. Mamta Patel is a family physician working at UPMC Family Medicine South. She is board-certified in obesity medicine. Visit the UPMC Primary Care website for more information.

About Primary Care

The relationship with a patient and their primary care doctor can be extremely valuable, and that’s what you get with UPMC Primary Care. When you work with a primary care physician (PCP), you develop a lasting relationship. Your doctor will get to know you and your history and can plan your treatments accordingly. Our PCPs offer a variety of services, including preventive care and treatment for both urgent and chronic conditions. With dozens of UPMC Primary Care locations across our network of care, you can find a PCP close to you. Schedule an appointment today.