Disclaimer: I am NOT a medical professional, nor do I hold any special training in the realm of health matters. All of these recommendations are based on my research and personal opinions…and like any good medical disclaimer, make sure you check with your doctor before you start a fitness program…there, I think I’m covered.

How many of you focus on your health as part of your prepping efforts?

It’s kind of a strange question on the surface, but if COVID taught me anything, it’s that having a solid plan for maintaining my physical, mental, spiritual, and social health HAS to be part of my prepping, and it needs to be part of yours too.

Honestly, I was so focused on water, food storage, and medical supplies when I started prepping that I never even thought about my health in relationship to emergency preparedness. Sure, I had read a few posts that talked about being in good enough shape to walk with a pack, but since occasional hiking was already part of my lifestyle, I sort of dismissed the health thing as a major focus area…then COVID hit.

I was taken out of my routine. I spent weeks inside my house, with the exception of my neighborhood walks. I reduced my contact with others (with the exception of my husband) to text messages, phone calls, and the occasional Zoom call for work. And it ALL took its toll.

Now for a SOLID introvert like me, the first week or two was actually incredibly relaxing and refreshing. I had time to read, time to take naps, and time to work on all the random projects around the house…but then I got restless.

I noticed that my anxiety spiked more than it had in years. I felt overwhelmed at times and unable to sit still at others. I cried even more than normal (just ask my husband, I’m a cryer). And perhaps the most startling to me was that I MISSED social interaction (which is something I never thought I’d say!) Maybe you can relate.

The on-going experience with this pandemic has made me realize that surviving in an emergency situation requires a focus on ALL aspects of our health. Being prepared means taking purposeful steps to keep our health a priority at all times, so if and when disaster strikes we are ready.

When I’m talking about health, I’m not just talking about physical fitness, although that’s a part of the equation. I’m talking about physical, mental, spiritual, and social aspects of your health. You need a plan for all of those areas to survive and thrive, particularly in high-stress situations like disasters, emergencies, and pandemics.

But how you might be thinking…don’t worry I’ve done LOTS of reading on the subject.

We’ll start with the most obvious…

1. Physical health - this is probably the easiest for us to relate to on a day-to-day basis. We know we should move more, eat healthy foods, get enough rest, and do resistance training…but it’s SO easy to put all of those things on the back burner.

Life gets in the way. We have to work late, and it’s easier just to go out to eat rather than cook that healthy meal we planned (pre-pandemic anyway!). We know we should get up and get to the gym, but when the alarm goes off in the morning it’s so much easier just to hit snooze. We say we are going to get to bed earlier, but we get sucked into the latest social media buzz, or the show we can’t stop binge watching on Netflix (or is that just me?).

But the good news it takes just a few simple steps to get more prepared for the unexpected from a physical standpoint. You really should focus on two areas to get started:

• Low-intensity cardio - There are a variety of experts that explain the percentages of heart rate that this type of exercise falls into, but I like to keep it simple. If you are moving, and can still carry on a conversation relatively easily, then you are in the low intensity range. Adding this type of exercise can become a family adventure. Simply taking a 30 minute walk after dinner each night can help you feel better and improve your cardio health over time. If you’re feeling ambitious (or are a little competitive like me), get a fitbit and work on getting 10K steps a day…you can even challenge your friends.

• Functional strength - One definition I found, states: “functional strength training focuses on exercising several muscles and joints together rather than working a particular muscle or group of muscles independently, resulting in an individual being able to do perform daily activities with greater ease.”

  I always think about functional strength from a prepping standpoint in terms of the ability to do “farm chores.” Things like carrying a bucket of water across the pasture, chopping fire wood, and leaning over the garden for hours. Anything you can do to build muscular endurance is HUGE.

  Part of the reason I think workouts like Crossfit have gained such popularity in the last few years, is because they focus on this type of strength training. Doing exercise like squats, lunges, pushups, burpees, and planks can help you get ready for all those strenuous motion that might be required in an emergency setting.

If you aren’t in shape and are suddenly required to do tasks that involve manual labor, something most of us don’t do on a daily basis, it add incredible stress to the body. Add this to the almost certain emotional stress you’ll be facing in an emergency situation, and you have a recipe for disaster.

Take some time now to make your physical health a priority.

2. Mental Health - Thankfully, we are finally at a point in our society, where it’s okay to talk about some of the mental health struggles we face. They are real, and they can be devastating.

Having a plan to help keep you mentally engaged and sane in an emergency situation is SO critical.

One of the most challenging things about the current pandemic is the loss of normal routines. We are creatures of habit, and when our routines break down our minds struggle to find order. We want to make chaotic times more predictable…when we can’t, it can lead to anxiety, overwhelm, and increased stress.

The first step in creating a plan for addressing our mental health is being aware of the signs of mental stress, which include:

• Depression or anxiety

• Anger, irritability, or restlessness

• Feeling overwhelmed, unmotivated, or unfocused

• Trouble sleeping or sleeping too much

• Racing thoughts or constant worry

• Problems with memory or concentration

• Making bad decision

We will all have days where we feel off or a little frustrated, but when we notice a pattern of mental stress, we need to take action.

It’s vital to figure out what helps you recharge and relax. Some ideas to increase mental resiliency are:

• Spend time outside (if you walk outside, you knock out two health tasks at once!)

• MOVE (also a double bonus)

• Practice mindfulness or meditation

• Unplug…simply limiting our TV, social media, and e-mail consumption can help reduce stress

• Create routines

• Find craft projects you enjoy

• Journal

• Spend time with friends and family (hard in a pandemic, I know!)

Find activities that help you reset. Be intentional about adding them into your routine now. If and when an unexpected event or emergency situation happens be extra vigilant. Have a plan to take care of the mental health as well as the physical health. I’ve stored books, games, craft projects, and chocolate to help me navigate the mental part of a longer term emergency.

3. Spiritual Health - As a believer, I can’t imagine going through a crisis situation or emergency without leaning into my faith. Regardless of your fundamental religious beliefs, having some sort of spiritual practice has been proven to help you feel more connected, calm, and reassured in hard times.

If you don’t already have a routine to focus on your spiritual health consider the following activities:

• Pray

• Read and reflect

• Journal

• Meditate

My faith has been a huge source of comfort in trying times. It helps me stay grounded and allows me to know that rough circumstances aren’t really the end game (no matter how much it might feel like it).

Consider what gives you a sense of deeper meaning in life…lean into that as part of your preparedness strategy.

4. Social Health - Social health is simply our connection to others. This includes our connections to our significant others, our families, our friends, and even our acquaintances.

One of the most challenging aspects of the pandemic is learning how to adjust these connections for the current conditions.

In an emergency situation, these connections are what are going to keep us going and help us weather the figurative, and sometimes literal storms.

I know there is a huge stigma in sharing prepping efforts with those around you. And yes, there are some OPSEC (or operational security) concerns with sharing your prepping details with others. I wouldn’t recommend taking your neighbor on a tour of your food storage pantry, but it’s okay to share your interest in cool medical kits, pocket knives, and dehydrated food. Finding like minded individuals that understand your reasons for getting more prepared and who share similar goals can be a huge comfort.

In the current environment, it’s vitally important to maintain ties with our loved ones and friends.

Luckily technology has made it increasingly easy to stay in touch even when being conscious of social distancing protocols some areas enforce.

Come up with weekly or monthly plans to spend time with those who matter most.

Here are 5 strategies for maintaining social connections in the current pandemic:

• Connect digitally (computer, cell phone, iPad, etc!) - think FaceTime, Zoom, or text messages

• Attend a virtual class or conference - Almost every topic you might want to learn more about is hosting virtual classes…pick a topic that will help you get more prepared and meet some like minded folks while you’re at it.

• Enjoy time with your family at home - create a game night or special routine, practice cooking dinner from scratch (a useful prepping skill!), or create a movie night

• Host a “virtual dinner party” - Get together with your friends using technology. Get creative!

• Get outside and meet your neighbors - with everyone home more it’s a perfect opportunity to create relationships with your neighbors. Remember in an emergency situation, these will be the people you’ll most likely need to connect with immediately. Find out more about the neighbor next door that’s a killer mechanic or the woman down the street that has an amazing vegetable garden. Connect and share experiences.

Creating strong social networks is part of what makes us feel connected and valued. As an introvert, I struggle with this part of my health strategy, but I’m also learning that life is more fun and less stressful with other people around me…as long as I can pick the people and there aren’t too many of them!

As we step into National Preparedness Month (September is actually National Preparedness month if you didn’t know…I didn’t know until my husband told me, so you aren’t alone if you didn’t), I am going to challenge you to focus on your health.

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