Lockdown Fitness Tips
In this unprecedented time of our lives, it is now more important than ever to keep active and fit.
Lockdown is the most perfect time to jump on the fitness bandwagon and start incorporating fitness into our everyday. It has allowed a large majority of us to have ‘never had before’ time to factor in some time each day, to exercise our bodies and minds. It has facilitated a small release from the stresses of Covid-19 and the perils of home-schooling which benefits you as an individual but also your wider family.
Exercise has many benefits, producing hormones such as serotonin to surge through the body to help elevate mood and reducing symptoms of depression, making you feel more energised and motivated. It improves metabolism, cardiovascular resistance, muscle strength and joint stability for a more active and fulfilling lifestyle on a daily basis.
Whilst many of us are finding it difficult to sleep during this crisis, with worries about finances, job security and pre-existing health conditions topping the list, exercise stimulates the production of hormones responsible for sleep & wakefulness, increasing your ability to have a good night’s sleep.
Here are some other pointers to survive lockdown both physically & mentally….
1. Daily Activity. Try and add some activity to your daily schedule, a walk, run, fitness class, cycle are ideal as they are quick, easy and cheap to undertake.
2. Include your family. Including your partner and kids in some of the activities will be beneficial for all, a walk or cycle round the block will get you connecting together as a family and its fun exercising with others)
3. Stagger Your Workouts. See if you can stagger your workout into 2 parts. A morning indoor workout or online class will get you fired up for the day ahead and an afternoon/evening outdoor activity can help relax you before your evening routine.
4. Use your own body weight. You don’t need lots of expensive equipment to exercise effectively. Using your own bodyweight to workout, undertaking exercises such as press-ups, tricep dips, bear crawls, squats (narrow foot & wide foot), walking lunges, wall sits, sit ups & planks.
5. Repetition. Aim to do 12 repetitions of each exercise in 3, 4 or 5 sets. Do either as a ‘list’ (top to bottom of exercises) or as a circuit form.
6. Consistency. Consistency is key. Try to factor in something in every day (or at least 3 times a week) for at least 30 minutes with exercises that increases your heart rate, like cycling or fast walking followed by resistance exercises like your bodyweight exercises described above.
7. Adapt household items. Many household items can be used to add extra resistance to your workouts. Use cans of beans, or frozen water bottles for weights, towels can be used as a mat for tummy exercises. You can use stairs for leg work (climb 2-3 steps at a time and chair seats for press ups and dips. You can even use your kids! Piggy back squats and press ups are a real test for you and fun for them!
8. Keep Hydrated. Water is crucial. Keep clear fluids (water or squash) on hand and sip throughout the day. It will keep your brain active and your body sharp. A 1% drop in hydration can lead to a 10% drop in a person’s performance/activity levels.
9. Windows Open. Keep your house fresh and air circulating with the windows open and try and grab some sunlight each day. That will keep your senses sharp and allow vitamin d to top your energy and vitamin levels up.
10. Avoid Snacking. Being at home all day gives you the opportunity to snack more, slipping into ‘bad’ habits and eating due to boredom rather than necessity. Snacking well on fruit vegetable sticks works well.
11. Fitness Apps. There are many free ‘apps’ available to keep you on track and motivated with Strava, My Fitness Pal, Couch to 5k to name a few.
12. Goals. Set your Goal of what you want to achieve and set a timeframe. Be it the frequency of workouts, a number of repetitions you want to get to (say 10 press-ups without taking a rest) and stick to it.
12. Be Accountable. Being accountable to a friend or relative will always help you stay on track. If you feel like you are accountable, then you will be more likely to succeed.
These simple and easy to follow tips are designed to keep the boredom and stresses at bay during lockdown. We hope they are some help in attaining or sustaining a level of fitness at this time. If you would like more guidance then please don’t hesitate to reach out to us. We’d glad to help.
Finally, if you need a little more guidance or motivation, we at On The Limit are still offering over 30 fitness classes and 10 Virtual Personal Group training sessions EVERY week whilst in lockdown. Our varied timetable caters for all levels and there will for sure find something that you would like to try.
Sessions are available on a PAYG basis, 7 day or 1 month virtual pass, or via one of our fixed term or rolling subscriptions. There has never been a better time to start or continue your exercise regime. Check out www.onthelimit.co.uk or call us 01442 828881 for more information.
Let us know how you get on!