Article written by Dylan Claridge, Accredited Physiotherapist.
“Exercise is as close to a dose of magic potion as we’re ever going to get.”
As we are sure you are aware by now, our daily routines and environments have changed. In the past few weeks we have been going out less and staying in more.
Throughout these times, with recreational sport and gym facilities not as available as they once were many have (and will) find it difficult to keep active and maintain their healthy habits. Some of you may have been attending fitness classes or walking groups which are currently on hold. However, it is more important than ever to try and maintain active lifestyles and keep as mobile as possible.
Benefits to your Body
The physical benefits of exercise are well known to many. Here are just a few to help refresh your memories:
blood circulation
bone mineral density
muscular strength
muscular endurance
body fat
fatigue levels
muscle fibre size and number
Benefits to your Brain
Exercise is also a great way to improve your brain function and mental health! Here are some cognitive benefits that physical activity can have:
neural plasticity
mood
memory
stress/anxiety
attention
quality of sleep
Safety is Key
With equipment at facilities not as accessible we have to be a bit creative in the ways we exercise. Here are some tips and tricks to help meet your physical activity needs and keep yourself safe in the process.
- Stand near a wall, kitchen bench, chair or desk to help keep you balanced
- Ironing boards can be adjusted to suit to height of exercises and help you balance
- Hand towels are great to place under objects to stop them sliding
- Firm books or blocks of wood can replace exercise steps in the home
Bodyweight Basics
You don’t need equipment to create a great resistance workout – just your body and gravity!
Here are a few bodyweight exercises that are sure to give your muscles a workout:
– Squats
– Sit to stands
– Triceps dips against a chair
– Push ups
– Step ups
– Calf raises
– Plank
Cardio in the Home
If you are unable to go out for a walk because you are self-isolating, chair based cardio exercises like seated marching, sit to stands or boxing can help get your heart rate up and reap the health benefits that come with it.
Article written by Dylan Claridge
