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.

Jump online

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!

Exercise during coronavirus

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.

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14 Comments

  1. This! It’s funny that when the lockdown started, all of a sudden people wanted to work out from home. I like that you mention it’s all about moving and not specifically something intense. This is good news for people that don’t know where to start or how to go about doing an exercise regime. On a side note, I’m going to go dance with the kids right now! Thanks for all your helpful information!

    1. I think the key is that people find something that fits for them and works, instead of feeling the pressure to do ‘the perfect thing’.

      I absolutely love that you’ve had a dance with the kids, I hope you all thoroughly enjoyed it, what a great way to keep active and have fun all at the same time.

  2. Adam/Emma, I am a gym person. I used to get up early in the mornings and head out to the gym. When this lockdown started I couldn’t decide what to do with my mornings because I don’t have that big layout of machines at my home, nor do i have much space. As you said, being sedentary brings on anxiety, and was when i saw myself feeling a little moody that i decided to do something regularly. I now work out with an online program every morning, which is a mixed program. Zumba, Salsa, Yoga, resistance training make it very interesting. In addition I go for a walk 2 or 3 evenings (with my mask). I can say i feel very stable now, sleep well and I am also very productive. Thanks for this article.

    1. Thank you for sharing your experience, we are sure that there are so many in your situation during this time. It is great to hear that you have found something that works for you.  Like with anything, a new situation takes a little adjustment time, we are so pleased that you are now feeling much better for making the changes you needed to make. 

      Stay safe, and stay active 🙂 

  3. Hello there thanks for the review. It was really helpful I must commend. Carrying out exercise is very vital at this point in time because it makes our system function efficiently. I would recommend purchasing some home gym equipment as it would eliminate the stress of having to go to a gym house. At this point in time we need our immune system to be very strong and one way of doing that is by engaging in exercises  

    1. Hello, I am glad that you found it helpful. That is a great tip you mention, if people are in a position to purchase equipment the beauty is that they don’t even need a lot, sometimes a yoga mat and resistance bands can create an incredible workout. 

  4. Hello and thank you for this great post on exercises to do while in quarantine.

    For the first few weeks I was running consistently, and also started doing Shaun T’s insanity home workouts. This is definitely keeping me from gaining too much weight during the pandemic.

    It’s definitely been a tough few months, especially without the gym.

    Here in Hawaii, they just lifted the stay at home order to the restore Hawaii order so now residents can exercise at the parks and beaches.

    Thank you for sharing. I will refer back to the vids when I start doing yoga again.

    Cheers

    1. Hi, we are really pleased to hear that you found something that works for you, we think for many at this time it is definitely about keeping the weight gain at bay isn’t it. Have you enjoyed your workouts at home?

      Great to hear that things are on the move for you and you are now able to get out and exercise, the same had just happened for us in the UK. You really can’t beat the outdoors can you, we are not lucky enough to have a beach to head to (we are in the countryside), but we will certainly be making the most of the lift on these restrictions.

      Stay safe and stay healthy

  5. Thanks for your review.  I must admit I have been stuck indoors a lot more during the pandemic so your review and ideas are great to see at this time.

    I really love your suggestions, I have bookmarked both those Yoga video’s.  I also agree with you, it’s great to support our local businesses and trainers who are struggling at this time.  My preferred yoga teacher now does yoga classes by zoom. Sure demand has dropped off, but this is a great way we can support them.

    I didn’t know about the Les Mills on demand option, that is really handy to know. As I know the workouts at home have have been a bit less intense and cardio for me.  Luckily, I have a structured core training program that I paid a specialist coach to make for me and that is great.  It helps counteract all the extra sitting from working from home.

    1. Hi John, I am really pleased to hear that you have enjoyed reading the article. 

      Be sure to let us know how you get on with the yoga when you try it, they really are some of my favourite videos.

      So many people can relate to being stuck when it comes to Coronavirus and for many this is so different to what we are used to, so having options such as the ones we’ve shared, or like you’ve also shared with having a specialist programme created (what a great idea) it can be our saving grace.

      I also think many people, like yourself, will find their workouts have really dropped in intensity since the lockdown. I would encourage anybody to take the pressure off when thinking about this, as we’ve mentioned in previous articles, we really think this time is about getting through and not worrying about growth. Perhaps the change in intensity will in-fact do us all good.

      Stay safe, and stay well 

  6. Hi there! Exercise is vital for looking after and improving our health and good enough its everywhere online as its very easy nowadays to just download fitness videos online or just streaming online to do your fitness anywhere and whenever you wish especially in this era where everything is on hold.

    1. Hi, I think we are so lucky to have health and exercise tips and videos so easily accessible to us nowadays. These times during coronavirus definitely offer us even more chance to make use of those.

  7. Hello there! this is an amazing review you have got here. During this quarantine, I discovered some amazing trainings online and now, I have been training on Les Mills program to teach it and I am almost getting certified in BODYPUMP, BODYATTACK and CXWORX, although only actively on BODYATTACK.

    1. Hi, this is fantastic to hear, huge congratulations. Wishing you lots of luck on your other certifications. 

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