Worried about how you’re going to get those endorphins flowing in self-isolation? Don’t! Keeping safe at home doesn’t mean you can’t get in your daily exercise (if you’re feeling well enough). In fact, it’s probably more convenient to do a workout when you’re watching your favourite Netflix show, or have 10 minutes free whilst waiting for your pasta to boil…
Precautions
- Please ALWAYS be mindful of pushing your body beyond its limits. Rest is essential for recovery. If you have pre-existing health issues or injuries, still seek professional help if you have any queries.
- Take extra care when doing something new or complex at home. There is no gym instructor or Yoga teacher to help with movement, posture, etc.
- Repetitive strain injury (RSI) – Whether you’re working from the sofa or the dining table, repetitive activity with digital devices can put a lot of stress on your arms, especially your wrists e.g. Using your keyboard and mouse at a sub-optimal angle. Make sure to set up your home workstation the right way and take regular breaks.
How to set up your desk at home– Wall Street Journal https://www.youtube.com/watch?v=F8_ME4VwTiw
RSI exercises – https://www.youtube.com/watch?v=mL_Akx18sSM
High intensity
Doing cardio at home is much easier than you think. Simply running up and downstairs will raise your heart rate and get those muscles pumping. No weights? Substitute them for bottles of water or even toilet rolls (be careful as I’m sure you’re aware there is a shortage…). Be innovative. Find things lying around you thought you’d never use, and get lifting!
- Home HIIT workouts are so easy. All you need is a clear floor space and some determination. There are endless free home workouts online, videos are even better as they have demonstrations. Here’s an example of an easy 5 minute home workout. Got 10 minutes spare? Do it twice. Got 30? Repeat 6 times!
https://www.womenshealthmag.com/uk/fitness/workouts/a707801/hiit-workout-at-home/
- Les Mills’s virtual workouts are perfect for attending gym classes from the comfort of your living room. From strength training to martial arts, they have a free 30-day trial or are offering limited free, on-demand home workouts: https://watch.lesmillsondemand.com/free-content
- Skipping is also a super-efficient way to fit in some cardio. A skipping rope is cheap and the activity is so mindless, you’ll easily catch every moment of Love is Blind. For a more structured workout, however, check out the link below for some ideas.
https://www.menshealth.com/fitness/a19663988/best-hiit-workouts-jump-rope/
Low intensity
Want a little less heat but got more time? Put on your favourite playlist, turn it up loud… and dance your heart out! Dancing is also a great, fun way to up your step count and target all muscle groups. Whether it’s alone or with friends, 30 mins of dancing will burn over 150 calories!
- Stretching and breathing – Current situations can cause stress, anxiety and general worry. Taking 30 – 60 mins of time to do some general stretching and breathing exercises, is perfect for starting your day right or helping to get a good night’s sleep.
- Yoga and Pilates are easy to do at home. If you don’t have a mat, use a towel. Play some calming music and find your centre.
- A great site for free yoga- doyogawithme.com
- YouTube – two recommendations: Tim Senesi and“Yoga with Adrienne”. Find a teacher with a style that resonates with you.
- ‘The Daily Meditation Podcast’ on Spotify is fantastic, with topics including Breathing for Focus, Managing Moods, and breathing techniques.
Four tips to keep your sanity
Humans are social creatures, so self-isolation can become quite the ordeal for us mentally. It’s important to try and do as many every-day things as possible and recreate as much of the outside world as possible. Here are a few tips on how you can do that.
- Phone-a-friend coffee dates. Thanks to modern technology, we can recreate scenarios we would’ve done face-to-face, like meeting for coffee. Chat over a hot brew and tasty treat, just like you would normally.
- Get dressed! Yes, this seems like the perfect excuse to stay in your PJs all day. Research shows that getting dressed for a ‘normal’ day can boost your mood and help create a sense of worth whilst stuck inside all day.
- Help those most vulnerable. Self-isolation still allows for essential travel, like buying food from the supermarket. Do you know someone in your neighbourhood that has the virus or is in the risk category (low immune system, in their 70s, pregnant)? Why not grab them some supplies on your run and leave it outside their door. Not only will this help prevent them from putting themselves at risk, but it will give your day purpose!
- Get fresh air! Self-isolation does not mean you have to stay indoors 24/7. Try and take a walk in a local park or places where it tends to be quieter. Use deserted places as an opportunity to stretch your legs and get some vitamin D.
- Elderly, Young people and Disabled – these are particular groups who may need help more than ever right now. Great tips for helping others in need from Sport England www.sportengland.org/news/story/how-stay-active-while-youre-home
Take care, stay safe and be mindful.
Written by Lauren Ramsay
