With Coronavirus unfortunately still at large in this country and around the world, many people are being told to work from/stay at home. This unprecedented time of confinement will more than likely cause people to move a lot less, be tempted to eat a lot worse and probably mean exercise is put on the back burner.
But why should you fitness goals be put on total hold? As the old saying goes, “it is better to do something rather than nothing” – keeping on top of your fitness to the best of your ability will allow you to remain healthy and will also mean you won’t have so much “making up to do” once normality sets in again. It is also important to note that exercise and proper nutrition boosts your immune system, which is only an advantage at a time like this.
This short blog is designed to give you a few tips on how to stay on top of your fitness goals from the confines of your home & garden. At the moment we are still free to go out, so parks & running routes are available to us but for this blog I am going to assume we will be quarantined.
1) Create a timetable – it is very easy when you are confined to your home to just sit in front of the TV and watch Netflix all day. This is all well and good here and there, but to do it every day will lead to various health issues. By creating a timetable of when to eat, exercise, relax, and do chores you are far more likely to stick to a healthier way of life. Creating a routine will help with both your physical state, but also your mental state.
2) Home Workouts – This tip is fairly obvious and goes hand in hand with the above point. Creating a home programme (or getting someone to create it for you) will keep you mo
tivated to keep exercising and having a coach design it for you will help keep you accountable to the programme. If you are an individual with a sporting aim and specific needs you will more than likely need to adjust your mind set on your training as you may not have the equipment you need. Just remember that doing something is better than doing nothing.
3) Keep on top of your nutrition - eating healthily will positively impact your physical and mental health. Make sure that you buy plenty of healthy meats, fish (if you eat them) & plenty of fruit and veg to ensure you are well nourished. Don’t restrict yourself too much, make sure you do allow yourself a treat or two (life is too depressing at the moment not to enjoy somethings) but as long as you have enough good stuff going in then you shall be fine. It is also important to note that your overall activity level will more than likely drop. So make sure that you adjust your calorie intake accordingly to suit your current lifestyle. Apps such as “MyFitnessPal” will help you manage your nutrition. Below are a few specific pointers on nutrition:
a. Decrease calorie consumption to suit lower activity rate
b. Increase protein intake to help keep hunger at bay and boost immunity
c. Eat plenty of fruit and veg to keep vitamin and mineral levels high
d. Enjoy yourself, but do not go crazy as calorie consumption would likely go up
4) Make sure you keep a healthy sleep routine. It is very easy to just stay up all night watching TV as you no longer need to get up for work. This applies strongly to those still working at home. Sleep deprivation leads to many health issues including a drop in immune function. Keep to your timetable (which should have a bed time) and remain healthy.
These points should help you organise your time and health in the coming weeks (hopefully not months). At the moment gyms and parks are still open and as long as you adhere to government advise (such as washing hands, not touching your face, not touching other people) then regularly cleaned gyms are still safe to go to.
If you have any questions regarding anything I have written about then please get in touch.
I coach at The Results Academy which is a small boutique gym run on Personal Training and small group training. The maximum amount of people in the gym at one time is 7 or 8 people (including coaches), although most of the time there is much less people than that. The gym is cleaned and disinfected several times a day and is also generally empty between the hours of 11-5. If you would like to keep going with your fitness but would like a private, clean and empty gym to receive Personal Training then please get in touch for more information.