Tips for Keeping Active During the Isolation | Pinehill

Top Tips for Keeping Active During the Isolation

Isolation does not mean that you are not able to exercise even after the Prime Minister’s announcement on the 23rd of March. In fact, it could be a good opportunity to start a new exercise regime. Exercise is clinically proven to manage a wide range of conditions ranging from joint and muscle pain to high blood pressure, diabetes and osteoporosis, along with mental health wellbeing.

Here are Pinehill Physiotherapy’s top tips to assist with exercise at home:

Consistency

Put aside time every day that is dedicated to either raising your heart rate/ breathing faster or making your muscles work. This can be as little as 20 minutes/ day to meet current government guidelines for adults (“at least 150 minutes of moderate intensity activity a week/75 minutes of vigorous intensity activity a week and strengthening activities that work all the major muscles on at least 2 days a week”).

Be resourceful

Even if you do not have weights/specific equipment at home, there is lots than can be done using household objects. Use items from your home – food tins, water bottles, doorstops, books which can be used either by holding them or putting them in a backpack/sturdy bag.

Keep it fun

There is always something that you can do regardless of your age, fitness ability or previous exercise experience. If you do not enjoy a certain exercise, try something else but just keep moving!

Mix it up

There are many options with regards to online resources/apps to give ideas/routines to follow or adapt. Some examples include from the NHS:

https://www.nhs.uk/conditions/nhs-fitness-studio/

https://www.nhs.uk/live-well/exercise/get-running-with-couch-to-5k/ 

 

Examples of a basic exercise program could include:

• Sit to stand/squat 
• Lunge
• Overhead press
• Wall press-up
• Step-up
• Standing on one leg

For more common questions about coronavirus symptoms, staying at home, and what to do if you live with a vulnerable person, please visit the NHS website for more up to date information: https://www.nhs.uk/conditions/coronavirus-covid-19/



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