So, unless you’ve been living under a rock since December 2019, you’ll know that we’re going through a pretty rough time of it at the moment and with gyms and leisure centres being closed across the country, it’s no wonder why people may be worried about how to stay active while under lockdown. Alternatively, boredom might be kicking in and you’ve decided now would be a good time to dip your toe into fitness.
Well, worry not folks, this is the blog for you! We’ve come up with some useful tips and tricks that will make your time in quarantine a little more interesting, a little healthier and even a little less stressful.
Tip 1 – A time and a place
It can be helpful to your productivity if you designate a specific time and place to carry out your exercise. This adds a little more structure to your day and is easier to plan other activities around.
Tip 2 – Mix it up!
Home exercise is often perceived as boring, but this is only the opinion of people that do the exact same workouts, with the exact same exercises, day in day out. Variety is the spice of life, and also of fitness! Aim to try something different each time you do a workout, there’s plenty of suggestions online, especially on our Facebook page and Youtube channel (check it out if you haven’t already!).
Tip 3 – Consistency is key!
If you’re completely new to exercise, as little as 1-2 workouts per week can give you significant improvements in strength and muscle tone, however if you’re more experienced, as many as 5 workouts per week may be more beneficial, but no more.
Tip 4 – Target the whole body!
This applies especially to beginners, as this will help you to master the technique of important compound movements required for improved fitness. Each of your workouts should involve one of the following:
- An upper-body vertical pushing exercise (pushing above your head).
- An upper-body horizontal pushing exercise (e.g. push-ups).
- An upper-body pulling exercise (e.g. pull-ups).
- A core-focused exercise, preferably involving trunk rotation.
- A squat.
- A lunge.
- A hip-hinge (e.g. a glute bridge).
Tip 5 – Get friends and family involved!
If you find it easier to exercise alone then by all means do so, however exercising with your friends and/or family can make it so much more fun! Social media comes in very handy here, as you can use FaceTime, WhatsApp, Skype etc., to connect with your friends and work out together in isolation!
Tip 6 – Track your progress!
Beaten your personal best? Write it down, along with the date you beat in on. It becomes much easier to motivate and push yourself when you have your own personal records to beat!
Tip 7 – Stay hydrated
Arguably the most important tip here is keeping on top of your hydration levels. Several studies show that people should be drinking approximately 2 litres of water per day, moving up to 3 litres if you’re exercising that day. Keeping properly hydrated will help to increase your alertness and energy levels, two things very necessary to not just exercise but all your daily activities! Here’s an article about the topic if you’re interested in further reading here.
By following all these tips you’ll have all the tools you need to keep you fit at home during these trying times, or at the very least you’ll have something to do! It should be noted that if you display any symptoms of illness, no matter how mild, you should rest and follow NHS/Government guidelines until you’re back to 100%, and, until you’re back to 100%, exercise is not recommended.
Regardless of whether you’re ill or not, stay safe and stay at home, and we’ll see a fitter and healthier version of you on the other side!