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.
Pretending that you are about to sit down in a chair can strengthen your entire lower body.
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!
Single Foot Stand
This exercise is similar to standing like a flamingo but less dangerous.
Tippy Toe Lifts
You can pretend to be a ballerina while strengthening your legs and improving your balance with this exercise.
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”!
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.
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.
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.
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.
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.