SPECIAL ANF FITNESS FEATURE
Keeping in shape during COVID-19 and beyond Here at western nurse we’ve researched some of the best home training tips around – including from Arnold Schwarzenegger! Whether it’s for this period of self-isolation, future restrictions, or just because you and your family have discovered you enjoy the convenience of training without driving to the gym, read on and enjoy.
Self-isolation can be frustrating, but it’s also an opportunity to discover new ways to stay or get fit. Significant results are possible without any equipment, or with just a few items, such as a pair of dumbbells and an exercise bike. In this edition of western nurse, we run through three levels of training, lighter home and garden activity, short traditional exercise routines and also fitness at home with equipment.
USING WHAT’S AROUND TO STAY ACTIVE The Australian Heart Foundation reinforces the theme of keeping on the move to stay healthy and suggests you: Catch up on gardening Use an exercise bike or a swimming pool if you have these.
Try to put aside the same time each day and also the same amount of time – even if it’s just for a certain period, such as a period of shifts. If you can, also designate a place specifically for your exercise.
If you have any equipment such as an exercise bike and a pair of dumbbells, if possible keep them in that place for ease of access. That way, you’re not discouraged from training because you need to spend lots of time setting up.
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western nurse March – April 2020
Develop your own short exercise routine and do it several times a day, for a total of at least 30 minutes. Use YouTube to find a home workout that suits your needs. Declutter your house. Paint a room or restore a piece of furniture.
It’s important to get your health checked before setting out on any strenuous program. But lots can be achieved without putting yourself through torture and stop if you feel joint pain. Keeping moving and consistency over time are key to gains. Routine is an important factor for facilitating consistent exercise. So:
Don’t worry if you don’t have a lot of space. Dr Kianoush Missaghi, a training specialist at the German fitness app Freeletics, recently told GQ UK magazine, that as little as two-by-two metres will suffice for a home workout area.
Restore any rusty bikes around your home. Practise your golf-putting skills. Play indoor bowls, if you have room.
If you can access an activity tracker, watch your steps – aim for 10,000 a day. Perhaps introduce a ‘most steps/active minutes challenge’ with family or friends.
Sit less. Avoid sitting for long periods. Break it up by moving about the house and set timers or reminders so you get up and move. Walk around the house as you talk on your mobile phone.
Try standing for other activities where you normally sit, such as watching TV, or folding or washing clothes.
