Since my last article so much has happened in the world that is now affecting us all.
The importance of maintaining good health can’t be stressed enough, especially in extraordinary times like these.
Keeping healthy means doing things that are good for your body – it is more important than ever to eat nutritious foods, exercise (or at least regularly move your body), get enough sleep and wash your hands regularly.
A healthy body sets the stage for our day-to-day wellbeing and we can do a lot to achieve this, even if we are stuck at home.
Although it can be hard to motivate ourselves to exercise on our own we can do things to get us in the mood.
- Put on your favourite music
- Change into your ‘active wear’
- Clear some space in a room (need only be 2m x 2m)
- If you are lucky enough to have tins of vegetables then they can be used as weights!
- Decide to do 10 mins, then if you feel up for more just carry on
Always find a way to warm up first. This will vary for everyone – step-ups, jogging on the spot, side steps, star jumps, indoor cycling or rowing are all suitable, but choose what is most appropriate for you.
A good workout should strengthen all your muscle groups and get you moving in all directions (forwards and backwards / side to side / rotating).
Once you’re warm start with some compound exercises:-
- Squats (if in doubt squat down to a chair behind you)
- Lunges (or long steps forward if you have knee issues)
- Side steps and twists (start gradually depending on your flexibility)
You can add in bicep curls or shoulder press exercises with your weights if you want to improve the workout. Aim to do three sets of 10-15 repetitions of each. Or set up a little circuit of different exercises.
Anything which gets you hot and sweaty will get the blood pumping around your body, kick in your endorphins and raise your mood. You should feel invigorated afterwards.
One of the key things here is to keep positive. Maybe you will need to follow a YouTube video or fitness app to guide you, or ask your trainer to do a live video demonstration with you. Remember to always work within your ability, especially if all this is new to you.
Never exercise if you have a fever or feel really poorly! I am sure we can all get through this difficult time by working together, supporting each other and sharing what we can. KEEP WELL.
Here to support you through Personal Training, Nutritional Advice and Therapeutic Massage – Rich
Richard Marfell, Wellness Coach, 07800 636004