EXERCISE BOOSTS

I unity Exercise

Boosts

Jane Kilkenny

WE are only a few months into 2020 but we are living in a very different world. It’s bizarre how things have changed so dramatically in such a short space of time, triggered by a global pandemic called COVID-19. There are so many questions to be answered but what’s important is focusing on the things we can control: our health and our mindset.

Research indicates that exercise is an excellent way to support our immune system so it’s crucial to maintain healthy habits and keep up our exercise during this crisis. Kids and teenagers are particularly vulnerable right now because all their regular activities and sports have been cancelled, so it’s important for parents to provide support and solutions.

Training at home can be fun and effective.

You just need to approach it in the right way. The priority is making the commitment to exercise; make it a scheduled part of your day. For teenagers this can even be at the same time that their regular sport training is held, so it keeps consistency in their routine. It’s also a great opportunity to include family training. Siblings and parents can make great training partners, provided everyone understands the desired outcome. Sometimes this will need to be serious training goals for junior athletes, such as a strength and conditioning session, where they will need encouragement and support. However, also include family fun activities like game simulations where things stay light-hearted, but a training effect is still achieved.

Home equipment options may be limited.

All it just takes is some creative thinking to come up with solutions. For strength training a simple backpack can become an effective method of increasing body load. Shopping bags with books, cans or rocks are instantly converted to dumbbells and can be used for home training. A simple step can provide a multitude of training options, both cardio and strength.

Exercise and training will keep kids and teenagers fit and healthy.

Exercise will support their immune systems and reduce stress. It’s also crucial to focus on healthy nutrition, hydration and sleep which are the other key factors for wellbeing. Right now, is the perfect It is important to focus on the things we can control: our health and our mindset.

time to get these factors in balance, giving us the best protection for our health. Understand that finding the right balance for training volume and intensity, nutrition, hydration and sleep will keep our energy levels up and keep us in a positive mindset.

Encourage your kids to stay fit, keep practicing and remain focused on returning to play. Not only will this keep them healthy, it will also ensure that they are ready to go when their sports return to competition and training. Don’t make the mistake of giving up, thinking that the season is over. Focus on improving your skills and conditioning and you will come back stronger and fitter than before.

Mindset matters.

Understand that our own perceptions and attitudes will play a big role in how we are affected by this crisis. As parents and caregivers, we need to keep our own responses in check, focus on the 5 pillars of wellbeing: exercise, nutrition, hydration, sleep and mental health. Make this the priority for yourself and your family. Now is the perfect time to get this in balance. Our busy lives have been interrupted so where possible make positive changes.

Communication is key right now.

Isolation can be a lonely place, but we have options. Keep in contact with family and friends by phone or internet, having conversations will have a big impact. Text and email are options, but actually having conversations is far more personal and has a much more positive impact. Encourage your kids to keep in touch with their coaches and team-mates, it will help them stay motivated towards their goals. Within the home we need to stay connected and monitor each other’s wellbeing. It’s also important to give each other space, we all need to find our own way to deal with this issue. Be supportive of each other, be patient, and remain calm. Stay Healthy!

Jane Kilkenny has over 25 years’ experience in health and fitness. She specialises in exercise for kids and teenagers having trained at the Children’s Hospital Institute of Sports Medicine (CHISM) Westmead in 2004. She is also a High-Performance specialist and a Level 4 IAAF athletics coach. Jane can be contacted via her website.

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