health and fitness


The covid-19 pandemic sneaked upon us and just like that we are in the third year of the pandemic. Although the effect has been said to have reduced after the vaccination Introduction, it is still very much around, and just as contagious.

Before now, our day was filled with more physical activities like outings, shopping, and random trips. However, since the pandemic, people have withdrawn from public places and mostly at home. We are encouraged to always get tested using the PCR swab test or Antigen test after travel or if exposed to places with high coronavirus risk. Even after vaccination, one can get infected as the jab is to reduce the effect of the virus and not prevent it.

We must keep up with all coronavirus health guidelines and not get too comfortable because of the availability of the vaccine. 

There are booster shots after being administered the second vaccine. While people whose immune system is compromised, have extra shots taken to produce more antibodies to fight the coronavirus.

Although being home and undergoing self-isolation seems like the safest way to prevent getting the virus, it can trigger excessive snacking; eating junk foods and quick recipes can ruin our diet and cause weight gain. For those who are less motivated to work out or do not have any gym equipment or a gym at home, working out has become a challenge.

Staying proactive is vital in maintaining an active and healthy lifestyle even as we socially distance ourselves. Eating healthy and finding easy aerobics to shed excess calories should be infused into our daily routine. Let us talk about some easy ways to stay healthy through the pandemic. Hopefully, you find this helpful and easy to adopt;


Choosing healthy food options requires a lot of self-discipline; the courage to resist some cravings. This era is the best time to consume whole foods, vegetables, herbs, foods rich in fibre, and the right amount of minerals. Replace soda and beer with healthy smoothie options as often as possible, and look out for fruits rich in vitamin C.


It’s great news that gyms are now open but adhering to covid-19 prevention rules strictly. People have gotten so used to staying away from the gym that returning to that lifestyle has become difficult. Dancing to your favourite playlist nonstop for an hour or taking a brisk walk around your house, as easy and fun as it sounds, is effective in helping you shed some calories. You can also decide to join an online fitness class or check YouTube for a guide. You can do squats and lunges or ride a bicycle just around your house. 


Not so many people care for themselves around us. Yes, we tell ourselves that we love ourselves, but our actions depict otherwise. Embracing self-care is being; deliberate about your physical, emotional, financial, and mental well-being. You have to protect your mental space from the terrible news on the internet or social media and the death rates caused by Covid. 

Spend time doing the things you love and reading a book; you might get out of the pandemic more skilled and self-aware.


This step is the most vital step to take on this journey to staying healthy through a pandemic. Even after vaccination, always mask up when you need to leave your home, get the PCR test swab if you notice any symptoms or know someone who does and sanitise your hands properly after contact. These guidelines cannot be overemphasised as they are the only guaranteed way of not getting coronavirus. 

Regardless, healthy practices should be a part of our lives, and getting vaccinated is the most important thing to do now.

health and fitness

Covid-19 and Minors in London; its effect and consequences.

Generally, in terms of disease, mortality rate, and a severe economic meltdown, the United Kingdom has been immensely affected by the COVID-19 pandemic. Children have been significantly and unequally affected by the UK lockdown. Causing many children to miss six months of school and normal recreational activities during the initial shutdown and those that came after. Children in the UK are affected differently by the Covid-19 pandemic. The lockdown that was in place due to the pandemic in the United Kingdom may have had a beneficial influence on some children’s connections with their families. While it may have been a horror for some other children who live with a parent that suffers from mental sickness, the introduction of the vaccine and quarantine after same day pcr test or fit to fly certificate from those entering the UK has helped in reducing the rate of infection.

The sudden change of activities for children caused by the covid-19 pandemic has affected the social, academic, psychological, and emotional life of children. This is evident in some cases like; Quarantine, child abuse and neglect, family losses and separation, and in some cases, sleep disturbances.


The quarantine may have long-term effects on the mental health of young people. Forced confinement can cause irritation, rage, confusion, frustration, depression, and denial in the short term. Prolonged quarantine has been demonstrated to cause post-traumatic stress disorder in children over time. Children who already have mental health disorders are at a higher risk of acquiring these symptoms and behaviours.

Children are usually separated from their friends while under quarantine. And this is a particularly troubling condition because children’s identity construction and validation are partly dependent on peer contact. At this time of development, peer support is essential, and social isolation has a link to an increased risk of depression and anxiety, with the period of loneliness being the cause of anxiety.

Suicidal thoughts, self-harm, and eating disorder risk behaviours have all been associated with isolation.

Child abuse and neglect

Children were also at risk of domestic violence or abuse during the lockdown. Existing home tensions are more likely to increase, and new pressures are more likely to emerge, possibly increasing unsafe conditions. Overcrowding is one such pressure that primarily affects children from low-income or less privileged families. Financial instability is equally a pressure on many families. The mental burden that arises from the loss of jobs caused by the restrictions puts children at the risk of domestic abuse, especially if the ward is mentally ill.

Reporting child abuse and neglect has also grown more difficult because of the lockdown. Due to the school closures, teachers who have traditionally been the reporters of child abuse during school hours are less able to monitor pupils for warning signals.

Family losses and separation

 Minors may develop a fear of contracting and spreading infections to family members as a result of being exposed to messages of loss and illness, causing them great anxiety. They are more likely to develop unhealthy ways of bonding when a family member is infected and hospitalised. And this can affect their ability to cultivate healthy relationships well into adulthood. Separation from a parent or the death of a family member is linked to an increased chance of long-term mental disorders and autism, and also adult suicide.