Survival strategies
Canicross exercises. Man runs with his beagle dog at sunny morning

While the situation is changing all the time, social distancing in some form or another looks set to be part of our lives for some time to come. Dr Michael Barnish, head of genetics and nutrition for the Reviv medical spa chain, offers these tips for staying healthy and happy during isolation

Don’t get too comfy 

‘Lack of exercise, excess sugar, alcohol and refined carbs will soon change the body’s metabolism and cause unnatural insulin spikes and cortisol spikes. This will lead to poorer mood, reduced cognitive function, hormonal imbalances and ultimately, reduced immune function.’

Practise mindfulness 

‘The easiest way to execute some mindfulness into your day is to concentrate on your breathing – in for four seconds, holding it for a further four seconds and breathing out over eight seconds. Doing this for one minute, upon waking and before sleep, is a simple way to really bring your body into the moment and focus the mind away from all thoughts.’

Stand up, keep moving  

Missing out on the daily commute will take its toll on your Fitbit daily steps counter and kibosh any incidental exercise you’d normally get. ‘Whether it’s following an online trainer, dancing, using home gym equipment or even using household items, there are plenty of options to explore. Cleaning, gardening and decorating are decent sources of exercise, too.’

For more expert advice on supporting your mental health, read the latest issue of Healthy For Men, on sale now in Holland & Barrett stores and online at

Photograph: iStock