In light of the escalating coronavirus pandemic and the consequent elevated prevalence of social isolation, we appreciate that these difficult times are challenging our ability to achieve our usual physical activity levels. The escalating number of individuals leading a housebound lifestyle will therefore inevitably increase the prevalence of sedentary behaviour. We will no longer require those walks to and around work and even our ability to perform leisure time activities such as going to the gym have been taken away from us. However, with positive changes to our household routines and mindset, together we can help prevent the decline of our physical activity and therefore help reduce the risk of developing the negative physical and mental health symptoms associated with social isolation and a sedentary lifestyle. Therefore, we just wanted to give you some tips and tricks on how to increase your physical activity in and around the house which will also help build our immune systems to help fight this horrific pandemic!
We know that you are all super eager to get on board with our new unlimited online class membership WOOPWOOP. Try to aim to complete at least 3 sessions a week but please be mindful that too much exercise could impair your immune system and so try not to exceed 1 session a day and be sure to have at least 2 rest days.
How Often Should you Move Around?
Public Health England recommend that we break up our sedentary behaviour every 30 minutes to promote good health. Therefore, you could set a reminder on your smart device to remind you to get up and move about! This could be achieved with the following activities:
One way to regularly break up your sedentary behaviour is to get up and stretch. At least twice a day try and stretch all of the major muscle groups which will further help to promote good blood flow and improved posture.
Drink Plenty of Water
Be sure to drink plenty of fluids (ideally water). Not only will this have many physical benefits such as promoting good metabolism, it will also increase your frequency of needing to nip to the ladies/men’s room. Additionally, if you have a bathroom upstairs and you’re working downstairs, be sure to use the upstairs bathroom to increase your daily step count!
Taking the Stairs
Regular trips up and down the stairs will also help you achieve the recommended 10,000 steps per day. Although you may have no particular need to go walk up the stairs, aim to walk up and down the stairs for 2-3 minutes a few times a day (just for the fun of it!).
Hoovering is a fantastic moderate intensity activity which can be done on a daily basis not only to keep your house super clean whilst you’re spending more time there, but also to have a fantastic workout!
Following the government guidelines, as of today (23/03/2020) it still remains safe (and recommended for our health!) to go outside together as long as you are from the same household, whether this be for a walk or a run. Just be sure to remain at least 2 meters away from other individuals and avoid heavily populated areas. Therefore, if you need to nip to the shop to get your dinner items in, try walking as opposed to driving to the shop. Try to aim for at least 30 minutes of walking or running outdoors every day! Remember you can still also go into your garden to increase your step count and even performing some gardening could help you achieve moderate intensity physical activity.
Do you have any housework that needs doing? Maybe your living room needs a new lick of paint? Or maybe you need a good clear out? Try and think of ways that your home could be improved (not only for the physical activity benefit but also to improve your living and potentially new working environment).
Don’t forget to further boost your immune system by eating healthy! Be sure to aim to consume at least 5 fruit and vegetables a day (also try to consume a variety of colours of fruit and vegetables to ensure a well balanced consumption of the varying vitamins and minerals). Remember, there are plenty of nutritiously yummy recipes on our nutrition website if you’re struggling for some ideas 🙂
Well guys, I hope this helped! Feel free to contact us if you have any queries on how you can personally reduce your sedentary behaviour and maintain/increase your physical activity! See you soon on our online workouts😊