Physical Activity During COVID-19

Looking for creative ways to fit in physical activity? We’ve compiled a list for you. Learn how to fit in exercise without realizing it! By: Joshua Perez Walking or running It is okay to go for a walk or run, as long as you keep more than two metres away from other people and you […]
Jul 25, 2020
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Looking for creative ways to fit in physical activity? We’ve compiled a list for you. Learn how to fit in exercise without realizing it!

By: Joshua Perez

Walking or running

  • It is okay to go for a walk or run, as long as you keep more than two metres away from other people and you only go once a day.
  • If you’re a smart-watch owner, you’re probably already anxiously tracking your steps to see how little exercise you’re doing. The typical goal on smart-watches is to achieve 10,000 steps-a-day.
  • You could get competitive and try to achieve this every single day or set a goal that is more suited to your abilities.
  • Challenging yourself and achieving physical goals will give you something to work towards and stimulate your mind as well as your muscles.

Yoga

  • Yoga is great for the body and the mind, and you hardly need any space to be able to practise.
  • Anyone ranging from a beginner to an expert can follow Youtube Videos, or purchase a book of yoga poses to work from.
  • There is also a variety of apps that will guide you through a virtual yoga class.
  • Yoga is perfect for anyone who is feeling anxious, as the need to focus on your breathing will transport your mind elsewhere.

Dancing

  • Working out doesn’t need to feel forced. If you love to boogie on the dance floor, dancing is a great way to get your heart rate up and burn some calories.
  • Stick on your favourite album or create a playlist of your favourite songs and get moving!
  • If you’re a particularly smooth mover with experience, why not watch some music videos and try to learn the routines?
  • A huge trend at the moment is the app TikTok.
  • The app is full of users all doing the same viral dance routines- most notably the Foot Shake.
  • Look into it and get practising!

Fitness Apps

  • Go onto the app store and type in ‘Fitness App’, and you’ll be bombarded with options.
  • Most of these innovative apps will let you have a free trial for a couple of weeks or a month, so you can try out as many as you like without committing to paying a fee.
  • Many of them allow you to pick a level of difficulty, so don’t panic if you are a total beginner.
  • There really is something for everyone, depending on your experience, what you enjoy doing, and your goal.
  • Some apps include 8fit, Seven, Tone It Up, Keelo, NeoU.

Cleaning

  • Cleaning your home is a great workout, and you can burn up to 190 calories on a tough job like scrubbing away dirt and grime.
  • Stripping your sheets, doing your laundry, and making your bed is a great upper body workout.
  • Hoovering the stairs, dusting, washing up- you name it, they’re all exercise.
  • If you’re really on the ball, why not add some squats, lunges, or heel raises while you’re doing these things.

Gardening

  • Getting fresh air is a huge part of a successful workout for some.
  • If you have a garden, why not keep it looking pretty during this time?
  • Gardening is working out without realising you’re working out.
  • It’s great for your bum, as you’ll be doing plenty of squatting while weeding.
  • Think about your great your abs will be with all that hoeing!
  • Using a lawnmower adds to your step count while whipping your back muscles into shape.
  • You can burn up to 280 calories an hour from mowing the lawn.
  • Carrying water cans and tools, pushing around a wheelbarrow, and picking are all great ways to tone up your arms and shoulders.

Home-Based Exercises

  1. Superman
  2. Push-up
  3. Contralateral Limb Raises
  4. Bent-Knee Push-up
  5. Crunches
  6. Front Plank
  7. Squat Jumps
  8. Forward Lunge
  9. Hip Rotations
  10. Side Lunge

Click here for additional home-based exercises

Dog-Walking

  • Us humans may have been told to spend as much time as possible at home, but this does not apply to our pets. Our dogs still need their daily walks, and this is a great opportunity to grab some light exercise for both you and your furry friend. Just remember to keep at least 6 feet distance between yourself and other dog walkers.

Cycling

  • People often go cycling in groups but it is just as fun cycling solo. Like running, it can be a very rewarding setting (then beating) personal distance goals. 
  • It is also a good idea to swap out the car rides or public transportation commutes with a bike ride. Not only does this sneak in exercise, but it is also better for the environment and helps you stick to the social distancing guidelines if you would have otherwise taken public transportation.

Weight Lifting

  • If you are trying to bulk up then weight lifting should be part of your exercise routine. Few of us have the space for large weight lifting equipment at home but most of us have the space for smaller dumbbells and kettlebells.
  • As with the other exercises on this list, there are plenty of online resources for at-home dumbbell workouts.

Pilates

  • Pilates is another very popular home exercise with plenty of online resources available. This form of exercise focuses on creating flexibility, balance and a better posture by strengthening muscles.
  • Again, there are many variations to pilates and sometimes it is difficult to differentiate between pilates and general aerobics and fitness exercises. So, browse around for different online instructors or fitness plans and choose the one that best fits you.

How much physical activity is recommended for your age group?

Infants under 1 year of age

  • All infants should be physically active several times a day.
  • For those not yet mobile, this includes at least 30 minutes in prone position (tummy time), as floor-based play, spread throughout the day while awake.

Children under 5 years of age

  • All young children should spend at least 180 minutes a day in a variety of types of physical activities at any intensity
  • 3-4 year old children should spend at least 60 minutes of this time in moderate- to vigorous-intensity physical activity

Children and adolescents aged 5-17 years

  • All children and adolescents should do at least 60 minutes a day of moderate to vigorous-intensity physical activity
  • This should include activities that strengthen muscle and bone, at least 3 days per week
  • Doing more than 60 minutes of physical activity daily will provide additional health benefits

Adults aged over 18 years

  • All adults should do at least 150 minutes of moderate-intensity physical activity throughout the week, or at least 75 minutes of vigorous-intensity physical activity throughout the week.
  • For additional health benefits, adults should increase their moderate-intensity physical activity to 300 minutes per week, or equivalent.
  • For developing and maintaining musculoskeletal health, muscle-strengthening activities involving major muscle groups should be done on 2 or more days a week
  • In addition, older adults with poor mobility should do physical activity to enhance balance and prevent falls on 3 or more days per week.

References:

Express UK – Home exercise: The eight exercises you can do while stuck in lockdown

World Health Organization – #HealthyAtHome – Physical activity

Ace Fitness – Top 25 At-Home Exercises

Excelsior Orthopaedics – Tip for Staying Active & Healthy During Quarantine

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