Lockdown Exercise

Right now in Sydney we are unable to leave our homes for anything other than work, groceries, medical appointments and exercise. COVID-19 has impacted our lives in countless ways with fear and compulsory lockdowns keeping many people indoors for extended periods. As a result you may have found that your fitness levels and muscle tone have reduced considerably. Muscle loss can lead to long term problems with mobility and balance and can aggravate other serious health conditions.

It might be easier to remain indoors and let your usual routine slide during these unprecedented times. However, now is not the time to stop moving. It has never been more important to maintain a healthy and active lifestyle, which in turn boosts the immune system.

Soak up the winter sun

We have entered the latest lockdown in winter, which although beautiful in Sydney can be cold, dark and wet, posing challenges for those facing mobility issues. If it is safe to do so, exercising outdoors has many benefits, both on physical and mental wellbeing. Time spent soaking up the winter sun can help your body to produce vitamin D, which helps the body convert calcium into a useable form to build strong healthy bones. Research suggests that spending as little as 10 minutes outside, enjoying the light and fresh air daily tends to improve a persons mood. However, if exercising outdoors is not an option there has been a recent surge in the number of people writing regimes to implement in your own home.

Safe exercises at home

One of the best programs I have found was created by clinicians and physiotherapy researchers from 10 universities, institutes and health services across Australia. These experts have collaborated to produce an excellent website Safe Exercises at Home sharing simple functional exercises for all abilities. The Safe Exercises at Home website contains easy to follow videos and downloadable programs that can be printed and displayed somewhere prominent in your home to remind and encourage. This program comprises 3 levels; level 1 being the foundation and suitable for those who are unsteady or feel unsafe while walking, walk slowly, use a walking aid or have medical conditions that limit activity. The levels increase to an advanced program which is suitable for those who walk regularly, feel steady and already engage in some physical activity, such as gardening.

Older people should aim to accumulate 30 minutes of moderate exercise daily. This does not need to come in the form of a traditional work out with weights and vigorous activity. Your own body weight provides enough resistance for most forms of activity to be beneficial. A good work out could be as simple as mopping, vacuuming, gardening, or climbing the stairs. Any activity at all is better than none.

Getting started is the hardest part. Even though I love running, finding the motivation to get out the door is always difficult. I find it very easy to put off working out unless I schedule it and leave my gear out. If you are working on improving your activity level, start slowly, wear comfortable clothing, drink enough water and increase very gradually. If you try to increase activity levels too rapidly you run the risk of serious injury or exhaustion. Too much of a good thing can sometimes be bad.

Kettle and Television exercises

The Australian Government Department of Health has even put together a series of exercises that can be done in the few minutes when waiting for the kettle to boil or even whilst sitting on your sofa watching your favourite television show.

You are never too old to get started, so challenge yourself and get moving this lockdown. I am confident it will make you feel good!

Update: Looking after your physical wellbeing is vital, but it is also incredibly important to keep a check on your mental health. Read my article on Lockdown Anxiety for tips on self management.