People around the country who are self-isolating and maintaining social distance during the coronavirus outbreak have to think outside the gym when it comes to their fitness routines. Whether a regular gym go-er or not, you can take care of yourself physically, starting right now. Every little bit of movement counts. So when we’re confined to our home, move, move, move. You don’t need fancy equipment or a lot of time; you just need to weave exercise into your schedule.
5 Tips To Keep Physically Well at Home:
- Improvise for tools — they’re all around you: there are ways to add resistance even when lacking proper gym equipment. Tossing cans of food in a bag suddenly, that becomes a weight for you. Come up with games you can play with children. Anything where you’re crawling, jumping and skipping could work. If you have stuff in your house and you have a body, you’ve got a great exercise tool!
- Get your heart rate up, multiple times a day: Stairs can be your cardiovascular best friend. You can also get creative while doing things you already need to get done. For example, if you’re carrying laundry upstairs, take an extra lap or two up and down the stairs to work in extra steps and simple fitness exercises like marching in place, doing jumping jacks or jogging in place with high knees.
- Get out and walk, even for just 15 minutes! As long as the public health practitioners haven’t suggested a total lockdown, as long as you’re able to maintain a reasonable amount of distance and you’re being good about hand hygiene and especially if you’re staying completely home if you’re having any signs of illness, then getting outside for a walk is good. It clears your mind, and it keeps you active
- Stretch it out for at least 30 seconds: Stretching at least two to three times a week is great for maintaining flexibility and avoiding soreness. And you should hold each stretch for 30 seconds for most areas and up to 60 seconds for sore or problem areas. Don’t bounce, which can cause injury. Expect to feel tension while you’re stretching, but not pain.
- Work on your breathing: Lie down on your back and put your hands on your abdominal region. When you breathe in, make your belly rise. And when you breathe out, your belly should fall. Stay in that position and take 10 deep breaths. It’s really important that we take a few moments and pause and really just sort of relax ourselves and our nervous system
NEAS’ own Events & Community Fundraiser and “UK Truck Pulling Champion’ Sophie Clarke demonstrates how we can keep well using things we all have around the house!
Mountain climbers elevated on seat (for those who can’t do it on the floor): 30-50 reps x2-3 sets Squats on seat or without seat: 10-20 reps x2-3 sets Steps ups: 10-20 reps per leg x2-3 sets Mountain climbers on seat adapted: 20-30 reps x2-3 sets
Mountain climbers elevated on floor: 30-50 reps x2-3 sets Back lunges: 10-20 reps per leg x2-3 sets Front lunges: 10-20 reps per leg x2-3 sets Crunches: 10-20 reps x2-3 sets
Star jumps/jumping jacks: 20-30 x2-3 sets High knees: 20-30 reps x2-3 sets Walk out burpees: 10 reps x2 sets Wall sit/ski sit: Hold for 30-60 seconds Jump lunges: 10-20 reps in total x2-3 sets Jump burpees: 10 reps x2 sets
Ski seat holding hands: Hold for 30-60 seconds, could do twice Ski seat with ball throws: Hold for 30-60 seconds, could do twice Wheelbarrow push ups: 10-15 x2-3 sets Ball pass twists: 10 per side and switch x2 sets