With various areas of the country experiencing snap lockdowns, most of us have had a decrease in both our formal and incidental exercise. Being sedentary and a lack of physical activity is associated with an increased risk of obesity, diabetes, musculoskeletal problems (stiffness and pain), cardiovascular disease and poor mental health.
The World Health Organisation (WHO) recommend that adults should accumulate 150-300 minutes each week in addition two muscle strengthening activities twice weekly. Even with gyms closed and community sports on hold, here are a few tips to keep moving during these uncertain times:
· Plan your exercise and create a routine that is easy to stick to – whether it be a brisk morning walk before breakfast or an 30 minute body-weight session after work; setting time aside to work out will help you stick the plan.
· Incorporate movement into your day and sneak in movement where you can!
o Set a timer for 30mins and go for a short walk around the house.
o Keep a glass of water next to you instead of a bottle – this will require you to fill it up more often
o Walk around the house while on a phone call.
· Use what you have – no equipment no problem! Choose exercises that involve using your body weight : mountain climbers, planks, squats, push-ups etc.
· Go virtual – there are plenty of workouts of YouTube to follow along to.
· Progressive overload is key – if you’re starting a new exercise program e.g. running start slow and build your way up. This will help to prevent any injuries and keep you committed for longer.
Its cliché, but at the end of the day motion is lotion. Make it easy, make it fun.
Whether it be starting a new exercise program or working around pain/injuries the team at Gorokan Physio Solutions are here to help keep you moving, get in touch with our friendly team - 02 4393 1800