Start where you are
It’s probably a good idea to get some sort of plan in place to ensure you get some exercise whilst we’re in lockdown, but please remember to start where you are.
What exactly do I mean by that? If you didn’t have a program before don’t suddenly decide you’re going to do prolonged periods of high intensity exercise or heavy lifting, you’re going to be at home for a while yet so you don’t want to get injured by overloading too soon. Start small and add a little more each day until you reach manageable time or workload. Without knowing you I can’t tell you exactly what plan to follow but think of your intensity on a scale of 1-10 and aim for about a 7 for each workout.
Keep your body moving
The current recommended guidelines are for exercise are:
Minimum 150 minutes of moderate-intensity aerobic exercise per week, or up it to 300 minutes for additional health benefits.
Or if you prefer vigorous-intensity aerobic activity at least 75 minutes per week or 150 minutes for some serious results.
It’s ok though you don’t need to suddenly start marathon training, excellent if like me you bloody hate distance running, you can do it in smaller chunks of 10 mins over the duration of the day, which is ideal if you’re working from home and tied to a computer for a large chunk of your day.
You should also do some strength training that engages your major muscle groups 2-3 times a week, for strong bones and muscles.
Take movement breaks
Especially if you’re sitting at a desk, at the dining room table or on the sofa be sure to get up regularly and walk around, fit in 10 mins or exercise, or at the very least have a stretch and a glass of water to keep hydrated. Your body will thank you later.
Be kind to yourself, nourish your body with movement, good food, plenty of water and hugs (unless you have teenagers then you’re shit outta luck). And be sure to stimulate your brain by reading, learning and moving your body.
If you can carve out an hour of your day, however that looks 1 x 60 mins, 2 x 30 mins, 3 x 20 mins 4 x 15 mins, or 6 x 10 mins you will see a noticeable change in your body, your energy and even your productivity.
And don’t tell me you don’t have time, that’s a total cop out! Time is about the only thing that every person on the planet has an equal resource of and let’s be honest an hour is only 4% of your day, so shift your priorities and pop it in your schedule with a reminder in your phone if needs be.
Your health is a gift, be sure to appreciate your body and what it can do.
If you have any questions or need any assistance with fitness, mindset or health coaching please get in touch for a chat. PM me on Facebook or Instagram, email firstname.lastname@example.org call or text 021 987 399.