Some simple tips for looking after your body while in lockdown:
1. Get active every day
Aim for 30 minutes of physical activity every day, but remember that any exercise is better than none. You’ll find that even a 15 minute walk at lunchtime is beneficial!
The NHS recommends the following for adults:
“Do strengthening activities that work all the major muscles. Do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week.”
2. Drink plenty of water
It’s important to stay hydrated, even when you are just at home or in cold weather. The Eatwell Guide suggests 1.2 - 1.5 litres per day is a good target.
Not a fan of water? Try adding some sugar-free squash or a slice of lemon for some flavour which might help you reach that water intake goal.
3. Spend some time stretching your body
It feels good to stretch! Push your hands above your head and rise onto your toes for a lengthening morning stretch. If you spend much of the day sitting or lying down, get up every so often and gently flex your muscles to avoid pain and tension.
Recommended: Freestyle Yoga Class
4. Write down your fitness goals
Have you set fitness targets? Writing them down can make you more likely to succeed, and keeping them somewhere you will see often serves as a reminder and motivation to complete your exercise activities.
According to Forbes, people who write down their goals in detail are up to 1.4x more likely to accomplish their goals.
5. Create a motivational playlist
Create a motivational playlist to get the most out of your workout. Using the same playlist can help you keep a familiar routine, and once you get going with your workout, music is proven to boost your effort levels!
Web MD says that songs between 120 and 140 beats per minute have the maximum effect. Just make sure that you like all of the songs you add- you don’t want to be stopping to tap that skip button.
6. Eat healthy
Be conscious of what you are eating. Try to eat three nutritionally balanced meals per day and opt for healthy snacks.
You don’t need a perfect diet in order to be healthy. It’s about balance, and getting at least 5 portions of fruit and veg per day. Eat a wide variety of foods and avoid foods high in sugar or salt.
If you would like further help, you can contact us on social media for advice. We’re here to help you as much as we can.
Home Fitness Hub - workouts, classes and more: https://www.sencio.org.uk/homefitness/
