A point to note before we start… this is not one of those typical posts that we are all seeing lately telling everybody that they should use this time to start some kind of new exercise regime or challenge. Our thoughts behind talking about exercise during Coronavirus, was to be able to provide some tips and ideas to those who can’t currently do what they would normally when it comes to exercise due to restrictions, or for those who feel that they would like to incorporate something in to their daily routine. We are not saying that you should expect to come out of this an athlete (Hey! maybe you will, but that’s your choice), but we are saying that exercise whilst at home during Coronavirus can be easily accessible for all levels and abilities and all situations.
As outlined by WHO (World Health Organisation) “Sedentary behaviour and low levels of physical activity can have negative effects on the health, well-being and quality of life of individuals. Self-quarantine can also cause additional stress and challenge the mental health of citizens. Physical activity and relaxation techniques can be valuable tools to help you remain calm and continue to protect your health during this time”
This shows why exercise, as well as nutrition is so vital for keeping us going during these times. The key is to choose what feels right for you and what is inline with your current ability. Don’t make exercise an added stress!
To help with this we have shared tips and ideas below that we hope will be of some use.
Just get moving
Short bouts of exercise can add up and make a significant amount of difference. So don’t think that you have to start with hard challenging workouts: Dancing, playing with the children and gardening can all count towards this. So, if trying to do some form of structured exercise feels too much, take the pressure off and instead try to fill your time with more of these activities. WHO recommends 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity per week, or a combination of both, so this can certainly contribute towards this.
You may also be finding that you are getting out for walks more than you usually would, well if that is the case, then great! This makes up part of your exercise. If you are finding you want to do more with this then you could always try some of the below:
- Give yourself a target so you start to walk ‘x’ amount of steps or so far, and then power walk, jog or run ‘x’ amount of steps or so far and repeat.
- Try to do a little more each week. If you managed to walk 2 miles this week each day, then try walking 2.25miles next week. Compound this every day and you will find managing the small increments easy, and before you know it you will be up to 5 miles.
- Aim to do the same route in a faster time. This is a great way to measure your fitness: See how long it takes you to start with and every day or every few days try to shave off just a little time. Again, small changes can make a huge difference here when compounded over time.
As the world is moving even more to online at the moment, now is the perfect time to jump on to some online workouts, and even better, there are so many that are free. We have researched a few, as well as listed some that we have used before so check them out and see what you think. Online workouts really are a great way of exercising with structure, focus and guidance. Obviously it goes without saying that you must exercise within your limits and be mindful of your technique: You shouldn’t feel any pain or discomfort when completing an exercise (unless of course it is muscle burn, which let’s face it, you really can’t beat!)
- YouTube: It goes without saying that the first place you want to look for free work-outs is YouTube. One of our favourites is Boho Beautiful. They film from the most beautiful of settings, which is always extremely uplifting, and their yoga routines are great.
- Another very popular one is Yoga by Adriene. There are of course all types of workouts available on YouTube, simply type what you are looking for in to the search bar and you will find many options come up.
- LES MILLS: We are big advocates of the LES MILLS program’s and would highly recommend them for the quality. It used to be that you could only access their workouts by going to a class, but they have made it much more accessible with their LES MILLS on demand program, and you can even do a 14-day free trial….Perfect!
Rally up the troops
Not great at motivating yourself or trying to work out on your own? Why not try a group work-out online via Zoom? You can access this for free, just bear in mind that there is now a 40-minute limit for 3 or more participants. This is a great way to support and motivate each other. Why not support your local business’, and if you have an instructor or trainer that you follow and see normally at your classes or gym workouts, get them to arrange a small class for you and your friends and contribute a small amount towards them doing that? Perfect option: You get small group support and guidance and they keep earning some money during these difficult and uncertain times.
Follow a programme
Perhaps you actually don’t mind working out on your own, but following an online workout isn’t your thing, and instead you would like access to some exercises but the flexibility to go at your own pace or listen to your own music whilst exercising. WHO have designed some simple exercises that you can follow during this time which may be of help. Click here to view
How perfect! Collate or find your favourite playlist, choose your place to workout and get ready to work.
Life doesn’t have to stop
So there we have it, some simple and easy ways that you can get moving more and feeling good. Simply choose what feels right for you and get going.
We would love to hear what you’re going to give a go off the back of this, or even if you have any other tips that you would like to share and find helpful, so please leave your comments below.