As we spend time at home to minimise the spread of the Covid -19 virus it is important to think about how we will practice self care and manage our well being. Research shows that being inactive is bad for both your physical and mental health, so staying active during this difficult time is important. Being physically active helps lower blood pressure and cholesterol and can significantly reduce the risk of heart disease, stroke and diabetes. Physical activity also helps to keep your immune system working effectively.
As well as the physical health benefits, keeping active is a great way to ward off some of the negative psychological issues associated with being inside up for an extended time. Being active helps lower stress hormones such as cortisol and promotes the release of feel-good hormones, such as endorphins.
Many people exercise in a gym or go for a run in a local park, so being forced to spend long periods of time at home is going to pose a challenge for remaining active. So what can we do to ensure we make the most of the situation and keep ourselves fit and healthy?
First, if we are allowed to venture outside, once a day, then regular walking, running or cycling is a great way to stay active. Just be sure to maintain self distancing practices and keep a distance of six feet (two metres) away from other people.
Improvise
But even if you’re stuck at home, there are ways you can stay active and continue your workout routine – and some of these require very little or no equipment. If you are lucky enough to own an exercise bike or treadmill, then you will already be accustomed to this in-house way of keeping fit. But if these are not possible then any activity that raises the heart rate is good for cardiovascular health.
Try walking briskly around the house or up and down the stairs. And stand or walk around when you’re on the phone, rather than sitting down. Dancing is also a great way to keep active, especially with children, so putting on some music for ten to 15 minutes, two or three times each day can really contribute to the daily exercise quota.
Alternatively, you could dig out that old skipping rope from the garage, reengage with those long-forgotten fitness, yoga, tai chi or pilates DVDs, or use the many apps and YouTube videos promoting physical activity.
If you need some guidance about the kind of exercises to do at home then the NHS has put together a ten-minute home workout to get you started. Or if you fancy a bit more of a challenge, you could always try this BBC resource developed with Team GB Olympians.
Always make sure you have a safe place to exercise and enjoy!
