LIFE ON THE INSIDE: 10 TIPS TO KEEP FIT DURING THE LOCKDOWN
No gym? No worries! Here’s how to stay active without
breaking the rules
The coronavirus shutdown could mean bulging waistlines with most of the
nation’s favourite sports and activities banned for at least three
weeks.
But being trapped in the house doesn’t have to mean being stuck on the
sofa, and with the NHS recommending everyone does at least 150 minutes
of exercise per week, it is best to keep moving.
1: Running or cycling (alone)
People are still allowed out to exercise, but only once a day and only
alone or with members of your own household – so going for a run, cycle
or a walk is fine even though team events and club gatherings are off
limits.
Images of crowded parks over the weekend caused outrage with people
seemingly ignoring the advice of keeping two metres apart, so a road
route might be safest to avoid coming into close quarters with
strangers.
With air pollution levels plummeting due to the lockdown, it might be
more pleasant than you would think.
2: Yoga
Visions of rubber-limbed Instagram yoga bunnies might be daunting but in
reality it begins with just a little light stretching to improve
flexibility – there are even a range of movements that don’t require a
yoga mat.
There are thousands of free websites offering video tutorials, so it is
a case of shopping around and seeing which you get on best with.
Most websites have dozens of videos ranging from beginner to advanced,
as well as routines tailored to plus sizes and to those with mobility
issues.
3: Skipping
It might conjure up memories of playground rhymes, or even mental images
of Rocky Balboa but skipping is simple and gets the heart rate up in no
time.
All non-essential shops are now closed and even Sports Direct has
belatedly shut its doors, so you may need to rely on a younger member of
the household for a skipping rope if you don’t already have one.
4: Stairs
If you are short on gym equipment then you can always make use of a set
of stairs, should you have them.
There are various exercises you can try including stair pushups, reverse
lunges and tricep dips – even just walking up and down them a few times
will at least get you moving.
5: Sofa
The call of the sofa might be strong – but see if you can resist Netflix
for 20 minutes and try a quick workout instead.
It might sound simple but even sitting down and standing up again 10
times in a row will work out your thighs, or placing two hands on the
sofa while extending one leg behind you will get your muscles burning.
Search “sofa workout” online for hundreds of videos promising to get you
fit from the comfort of your living room.
6: Wellness gurus
Endlessly chipper wellness gurus might not be everyone’s cup of tea, but
perhaps a dose of their endorphin supply is what is needed to get you
through the Covid-19 crisis.
Joe Wicks, known as The Body Coach, has made it his mission to keep
parents sane by offering daily online PE lessons to children during the
lockdown, while Australian personal trainer Kayla Itsines is also
popular.
For those who prefer a bit of northern grit, Olympic heptathlon champion
and Sheffield’s finest Dame Jessica Ennis-Hill will also be sharing tips
to stay active.
7: Ballet
Thought ballet was beyond you? Why not have a go from the privacy of
your own home?
Tamara Rojo, principle dancer and artistic director of the English
National Ballet, has launched a range of YouTube videos.
They aren’t for the faint-hearted, so make sure you stay well within
your limits to avoid tweaking a hamstring, or alternatively look for a
barre workout – an exercise regime derived from ballet but better for
those with no previous experience.
8: Singing
It doesn’t burn off calories but singing can do wonders for morale and
choirs all over the country are going online to prevent their voices
going rusty during the pandemic.
TV choirmaster Gareth Malone has set up the Great British Home Choir,
while the 500-strong London City Voices is streaming its rehearsals
directly on to YouTube.
9: Gardening
If you are lucky enough to have a garden, get out in it. In fact, the
nation’s most avid gardeners probably won’t notice the lockdown at all.
Now could be the time to plant an insect garden – purple flowers attract
butterflies – while pots of herbs and easy-to-grow seeds are available
in most of the major supermarkets.
You could even attempt an insect hotel with whatever you have lying
around like twigs, pine cones, old roofing tiles and bricks – they need
to be wedged into a frame to create lots of bolt holes for our
six-legged friends.
10: Mediation
Aimed at slowing the heart rate rather than raising it, meditation might
just keep you sane and save your relationships after a month cooped up
with your nearest and dearest.
There are dozens of apps promising to help you breathe your way to peace
of mind – as long as you can find a quiet corner of your home to focus.
Calm, Headspace and Insight Timer are all popular, and will really be
put to the test when confronted with parents trying to be teacher,
breadwinner and live-in entertainer all at once.
1: Running or cycling (alone)
People are still allowed out to exercise, but only once a day and only
alone or with members of your own household – so going for a run, cycle
or a walk is fine even though team events and club gatherings are off
limits.
Images of crowded parks over the weekend caused outrage with people
seemingly ignoring the advice of keeping two metres apart, so a road
route might be safest to avoid coming into close quarters with
strangers.
With air pollution levels plummeting due to the lockdown, it might be
more pleasant than you would think.
2: Yoga
Visions of rubber-limbed Instagram yoga bunnies might be daunting but in
reality it begins with just a little light stretching to improve
flexibility – there are even a range of movements that don’t require a
yoga mat.
There are thousands of free websites offering video tutorials, so it is
a case of shopping around and seeing which you get on best with.
Most websites have dozens of videos ranging from beginner to advanced,
as well as routines tailored to plus sizes and to those with mobility
issues.
3: Skipping
It might conjure up memories of playground rhymes, or even mental images
of Rocky Balboa but skipping is simple and gets the heart rate up in no
time.
All non-essential shops are now closed and even Sports Direct has
belatedly shut its doors, so you may need to rely on a younger member of
the household for a skipping rope if you don’t already have one.
4: Stairs
If you are short on gym equipment then you can always make use of a set
of stairs, should you have them.
There are various exercises you can try including stair pushups, reverse
lunges and tricep dips – even just walking up and down them a few times
will at least get you moving.
5: Sofa
The call of the sofa might be strong – but see if you can resist Netflix
for 20 minutes and try a quick workout instead.
It might sound simple but even sitting down and standing up again 10
times in a row will work out your thighs, or placing two hands on the
sofa while extending one leg behind you will get your muscles burning.
Search “sofa workout” online for hundreds of videos promising to get you
fit from the comfort of your living room.
6: Wellness gurus
Endlessly chipper wellness gurus might not be everyone’s cup of tea, but
perhaps a dose of their endorphin supply is what is needed to get you
through the Covid-19 crisis.
Joe Wicks, known as The Body Coach, has made it his mission to keep
parents sane by offering daily online PE lessons to children during the
lockdown, while Australian personal trainer Kayla Itsines is also
popular.
For those who prefer a bit of northern grit, Olympic heptathlon champion
and Sheffield’s finest Dame Jessica Ennis-Hill will also be sharing tips
to stay active.
7: Ballet
Thought ballet was beyond you? Why not have a go from the privacy of
your own home?
Tamara Rojo, principle dancer and artistic director of the English
National Ballet, has launched a range of YouTube videos.
They aren’t for the faint-hearted, so make sure you stay well within
your limits to avoid tweaking a hamstring, or alternatively look for a
barre workout – an exercise regime derived from ballet but better for
those with no previous experience.
8: Singing
It doesn’t burn off calories but singing can do wonders for morale and
choirs all over the country are going online to prevent their voices
going rusty during the pandemic.
TV choirmaster Gareth Malone has set up the Great British Home Choir,
while the 500-strong London City Voices is streaming its rehearsals
directly on to YouTube.
9: Gardening
If you are lucky enough to have a garden, get out in it. In fact, the
nation’s most avid gardeners probably won’t notice the lockdown at all.
Now could be the time to plant an insect garden – purple flowers attract
butterflies – while pots of herbs and easy-to-grow seeds are available
in most of the major supermarkets.
You could even attempt an insect hotel with whatever you have lying
around like twigs, pine cones, old roofing tiles and bricks – they need
to be wedged into a frame to create lots of bolt holes for our
six-legged friends.
10: Mediation
Aimed at slowing the heart rate rather than raising it, meditation might
just keep you sane and save your relationships after a month cooped up
with your nearest and dearest.
There are dozens of apps promising to help you breathe your way to peace
of mind – as long as you can find a quiet corner of your home to focus.
Calm, Headspace and Insight Timer are all popular, and will really be
put to the test when confronted with parents trying to be teacher,
breadwinner and live-in entertainer all at once.