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How lawn bowlers can stay healthy in lockdown: COVID-19

At some point you may have wondered what it would be like to be in prison, well thanks to the coronavirus we’re all going to experience prison like conditions as the government forces the country into stricter lockdown measures to ‘flatten the curve’, luckily for you your chances of getting stabbed by a fellow “inmate” are much lower at home.

However, this will mean that you will be spending a lot of your time indoors, so you will have plenty of time to exercise and stay healthy.

We’ve put together a list of home exercises you can do to stay fit and active while in lockdown.

Chair Squats

Pretending that you are about to sit down in a chair can strengthen your entire lower body.

  1. Stand in front of a chair with your feet as far apart as your hips.
    1. Bend your knees while keeping your shoulders and chest upright.
    1. Lower your bottom so you sit down.
    1. Then push your body back up to return to a standing position.

Wall Push-Ups

These push-ups can provide strengthening for your entire upper body with a focus on your arms and chest. But you don’t have to get down on the floor and worry about being stuck there!

  1. Stand in front of a sturdy wall, up to two feet away but as close as you need to.
  2. Place your hands up against the wall directly in front of your shoulders.
  3. Keep your body straight and bend your elbows to lean in towards the wall.
  4. Stop with your face close to the wall and then straighten your arms to push your body away from the wall.

Single Foot Stand

This exercise is similar to standing like a flamingo but less dangerous.

  1. Stand behind a steady, immovable chair and hold onto the back.
  2. Pick up your left foot and balance on your right foot as long as is comfortable.
  3. Place your left foot down and then lift up your right foot and balance on your left foot

Tippy Toe Lifts

You can pretend to be a ballerina while strengthening your legs and improving your balance with this exercise.

  1. Stand beside or behind a chair or counter and place your hands on the surface for support.
  2. Push yourself up onto your tippy toes as high as is comfortable and then return back to a flat foot. Repeat.

You are aiming to be able to stand on one foot without holding the chair for up to a minute.

Wall Snow Angels

Do you remember plopping down on your back in a patch of freshly fallen snow, sliding your arms and legs up and down to form a perfect “snow angel”?

This exercise helps to open up your chest and to decrease that tightness in the middle of your back that develops as a result of looking down. But you don’t have to fall on your back in the snow to do this “wall angel”!

  1. Stand about 3 inches away from the wall and place your head and lower back flat against the wall.
  2. Put your hands at your sides with the palms out and the backs of against the wall.
  3. Keeping your arms touching the wall, raise them up above your head (or as high as is comfortable).

Repeat a couple times to make some beautiful imaginary wings for your angel.

Floor hamstring stretch

Stretching the hamstrings on the floor is a better option for those who cannot stand well on one leg.

  1. Lie down on your back and lift one leg up over your body.
  2. Grasp the leg underneath the knee with both hands and pull toward your body until you feel a stretch, keeping the knee bent.
  3. For deeper stretching, raise the leg until the sole of your foot is parallel with the ceiling.

Physical activity and relaxation techniques can be valuable tools to help you remain calm and continue to protect your health during this time.

Here are some more tips on how to stay healthy over the coming months:

Take short active breaks during the day

Short bouts of physical activity add up to the weekly recommendations. You may use the suggested exercises below as inspiration to be active every day. Dancing, playing with children, and performing domestic chores such as cleaning and gardening are other means to stay active at home.

Walk

Even in small spaces, walking around or walking on the spot, can help you remain active. If you have a call, stand or walk around your home while you speak, instead of sitting down. If you decide to go outside to walk or exercise, be sure to maintain at least a 1-meter distance from other people.

Stand up

Reduce your sedentary time by standing up whenever possible. Ideally, you should aim to interrupt sitting and reclining time every 30 minutes. During sedentary leisure time prioritise cognitively stimulating activities, such as reading, board games, and puzzles.

Fuel well

For optimal health, it is also important to remember to eat healthily and stay hydrated.

You should drink water instead of sugar-sweetened beverages and try to limit or avoid alcoholic beverages for adults and strictly avoid these in young people.

Ensure plenty of fruits and vegetables, and limit the intake of salt, sugar and fat.

Choose whole grains rather than refined foods.

Read more about this here.

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