Our lives have already changed drastically in response to the COVID-19 pandemic. With many of us dealing with: changes to our work, either working from home or looking for new employment; increased restrictions around travel; a range of rules surrounding leaving the house and social distancing; and children being home schooled: this crisis is impacting all of us in unusual ways. COVID-19 has changed the way we live and our ‘normal’ daily routines for the foreseeable future.
One major impact on our daily routine is our changes to the way we can enjoy our exercise and sporting activities. With gyms now closed, events rescheduled and all competitive and social sporting competitions postponed, self-isolation means far fewer opportunities to be physically active. But just as worrying, the home environment also offers abundant opportunities to be sedentary (sitting or reclining).
But what do these changes mean for your daily exercise routine? Being physically active is more important than ever, both for your body’s immunity and your mental health. So what exactly are you allowed to do to stay active during this period?
If you are stuck at home, you may be feeling confused and upset as to what this time of uncertainty will mean for your fitness. Whether you were training for a marathon (which have been cancelled) or enjoy working out at the gym (which has been closed until further notice), it can be tough to think of putting your usual routine on hold or find the motivation to keep training. Even if you’re not much of a fitness fan, you may baulk at the prospect of staying indoors for a few weeks while barely raising your step count. Exercise is vital for our mental and physical health, and is arguably more important than ever during periods of self-isolation.
Exercise can help keep our immune system strong, less susceptible to infections and their most severe consequences, and better able to recover from a virus. Doing some form of exercise is an easy and free way to boost your mental and physical health, and now is the ideal time to try a new activity. If you are currently working or studying from home, or not currently working, you most likely won’t be getting the incidental exercise you normally do by commuting to and from an office or place of study.
The World Health Organisation (WHO) recommends that adults aged between 18-64 years should do at least 150 minutes of moderate intensity physical activity throughout the week or 75 minutes of vigorous/high intensity activity per week.
Given our current circumstances, you are most likely sitting at home reading this and wondering how you can stay safe and active right now. Sure there are lots of things we can’t do right now, but the good news is there is also plenty you can do, even in the comfort of your own home!
We are fortunate enough to live in a time of online classes, tutorials, fitness apps, blogs and youtube channels. I have compiled a small collection of a few of our favourites at The Footcare Clinic.
If you can participate in some of the physical activites related in these apps, please remember to always take regular breaks, whether that involves stretching, a short walk or some fresh air.
Running:
- Strava (app)
- C25K (Couch to 5k, great for beginners)
- Garmin connect (app)
- Nike run club (app)
- Map my run (app)
- Runkeeper (app)
Yoga & Pilates:
Workouts:
- Centr (Chris Hemsworth 6 weeks free)
- Freeletics
- Nike Training club (app)
- Keep it Cleaner (KIC)
- Kayla Itsines (Sweat)
A word of advice before you start, if you are new to exercise, start small – try maybe 10 minutes of walking or stretching a day, then gradually build up. Even a short 10 minutes of movement can help your body and mind feel better.
If you would like to know more about any of the above recommendations or have any other recommendations, feel free to ask us in the comments section below or contact us directly.
Finally, please take care of your feet while you’re doing any of these physical activities. We’ve seen lots of runners and walkers out there lately, and our feet can take a bit of a battering that they’re not used to. If your feet are starting to feel sore, you can book an appointment to see us HERE.
We also offer telehealth services, enabling everyone to access healthcare through a video conference style of communication, from the comfort of your own home. If you have any further questions regarding these services, or would like to know more about telehealth or keeping active during this time feel free to contact the clinic and we can guide you in the right direction.
