A Women's Guide to Holistic Well-Being in Prison: Nutrition and Exercise While Incarcerated
MAKING THE MOST OF FOOD AND TIME IN PRISON
Funded by taxpayers, prison food is prepared as economically as possible. You can expect starchy carbohydrates and greasy fats because these items are cheaper to prepare for large groups of people. Lean proteins, fresh fruits, and fresh vegetables are not as easy to find. While you can survive on the typical prison diet, these foods can have negative effects on your body over time.
It’s best to learn how to manage and supplement your diet to the extent that you can within your resources. That usually means replacing some chow hall visits with “home cooking” from the commissary supplies stored in your locker.
In addition to eating as well as you can, make sure you drink plenty of water, especially during the summer, in facilities without air conditioning, or after a workout. Since our bodies are largely water, we need to replace the fluids we lose and flush our systems. But not all drinks are created equal. Some drinks like coffee, tea, soda, and alcohol, are dehydrating. So, fill your cup with water, and make it a lifelong habit.
CAN YOU GET ENOUGH EXERCISE IN PRISON?
In prison, it may be tempting to let go of physical exercise. The activities you used to enjoy might be out of reach, you might not be sleeping well in your new environment, and if you’re depressed, the temptation to stay in your bunk all day can be overwhelming.
However, periods of inactivity could develop into long-term habits that continue into your life after prison. The human body needs exercise to remain healthy. Our bodies are strongest and healthiest when we force them, through exercise, to work harder than they do at rest.
There are three different types of useful exercise, and each can be done in prison as well as on the outside.
Stretching exercises lengthen the muscles, improve mobility and flexibility, lower the risk of muscle strain, and help with balance.
Resistance exercises involves lifting, pulling, or pushing against something to build muscle strength. Simple resistance activities, such as push-ups, sit-ups, bicycling, and even stair climbing, offer muscle-building opportunities.
Aerobic exercises activities get your heart and lungs pumping while exercising other muscles. An ideal aerobic exercise raises your maximum heart rate 50% or more above your normal heart rate and keeps it raised for at least 20 minutes. How can you tell if your heart is pumping hard enough? It’s a good sign if you can still have a conversation with a workout buddy but talking should require a little effort.
A HEALTHIER LIFESTYLE
Getting the proper diet and exercise is important to your well-being. After all, what you do to your body and put into your body matters. Even with limited resources, you can thrive when you commit to a self-care regimen and incorporate a little creativity.
Although you may try recipes adapted for prison cooks, take strolls around the track, or advocate for your special dietary needs, your holistic well-being doesn’t stop there. Why? You may be one of the many women in prison who is also recovering from substance abuse, trauma, or other complex issues. In the Women’s Prison Survival Guide, you’ll find tips and resources that promote a healthier lifestyle—both now as you continue your sentence and, if release is in your future, on the outside.
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The Women's Prison Survival Guide is a unique resource for current prisoners who want to make the most of their time behind bars. If you are preparing for a prison sentence, or if you have a loved one behind bars who you want to see thrive, this guide is for you. Sign up below to get the full chapter, and we’ll notify you when additional chapters and booklets are released.