A Stoke-on-Trent fitness trainer says it’s important to ‘have fun and smile’ for people trying to get fit at home during the coronavirus pandemic.
Daniel Bowers, the managing director of Academy4Wellbeing, based near Stone, has issued these top ten health and fitness tips for for people to follow while the UK is on lockdown.
1. Get up and out of bed at a normal working time for you or off the sofa and preferably outside (weather/space permitting) and do some form of physical activity – such as gardening or exercise.
2. Start following The Wellbeing Home Workouts (using your body weight or household objects) – such as goblet squats, chair tricep dips, and sofa Bulgarian split squats or sleeper leg dips. (See more here ).
3. If you are struggling to add dumbbells or weighted objects to the exercises then slow the tempo of the exercises down to progress the difficulty by keeping more time under tension on the muscle groups. Count to 3 on the lowering phase (eccentric) pause at the bottom and keep count to 2 on the way up (concentric).
4. Most of you will now have more time – but don’t over train. Spread your workout demands over the week and get your active recovery days, rest days and separate your strength days upper/lower and your gassy metabolic HITT days.
5. Emotional Wellbeing. Let go of negative thoughts and anxieties. Using mindfulness; be kind to yourself and don’t expect too much when under pressure.
Set small tasks, be grateful (appreciate little things around you), get good rest and sleep and consider others by helping in the community if you can. Notice if your thoughts get stuck in a rut and choose an activity (eg reading, writing, art).
6. Home Cooking. Attempt cooking together and teaching your little ones and/or partner and stick to foods in their natural form. Eat plenty of fruit, vegetables and water. Try to have protein with each meal to keep your muscle content up too and be mindful when you eat.
7. Have fun and smile. You can make your exercise sessions fun too. See The Bower Rangers ‘Happy’ or Card game exercise session here.
8. Do a variety of activities to reduce boredom. Sports, rounders, badminton, games, activities. Something you enjoy.
9. Incorporate some mobility and flexibility stretching into your day – such as pilates or yoga.
10. Keep connected. Use the phone for the positives; Call, Face Time, share pictures of your workouts or your cooking efforts, especially the funny ones.
It’s important for people to keep that connection with the outside world. Check in on people who may need your support.