As lockdown 2.0 continues, many of us may be wondering how we can continue our daily routine, not least staying healthy and fit.
Towers Health & Racquets Club on Clapham Road, Bedford has pulled together some top tips to help you keep on top of your exercise while gyms are closed and team activities aren’t allowed.
OK, so it’s not everyone’s favourite thing to do but you can burn loads of calories by maximising your daily household chores.
Simply vacuuming can burn up 166 calories in 30 minutes, dependent on weight, but why not add in some lunges as you push your vacuum cleaner around the house.
If you’re incorporating lifting into your household exercises, make sure the weight is stable, you remember to look after your back, and you don’t overdo it. You can also use things like tinned foods, bottles of water and packets of rice as weights.
Do an exercise class at home
There are many online class options, but one of the most popular in Bedfordshire is Club Towers Live, which has nearly 700 subscribers.
The team at Club Towers stream over 20 classes live every week, including:
- Body Combat
- Group Cycle
If you can’t make the live classes there is a large library of on-demand classes available to do whenever suits you, perhaps once the kids are in bed or on your lunch break.
The service is available to all – you don’t need to be a Club Towers member. For just £9.99 a month (with no contract) you can do as many classes as you like. Find out more at clubtowerslive.com.
Once signed up, why not arrange to do the same class with a friend (in your separate homes) and motivate each other to get moving? Or set yourself the challenge of trying something new?
Use your own body
Sit-ups, press-ups, planking, lunges… the list of exercises you can do while you don’t have access to a class or equipment is endless.
Give yourself a goal to reach with your favourite exercise and see if you can beat it each day.
You can do lunges from sitting down to standing, step-exercises on the stairs, and maybe even triceps dips on a sturdy chair or table. So long as it’s safe, the only limit is your imagination.
Go for a run, brisk walk or cycle
It may seem obvious this one, but lots of people are unsure about what is allowed in lockdown. Running and walking is one of the things you can do.
While the weather might not be great, take at least half an hour to walk to a local park or around the block.
If you are running, make sure you wear appropriate clothing if it is cold and warm up properly before you start – ideally in the house.
The movement, even if it is just a brisk walk, will get the blood pumping, while being outside will give you a welcome intake of fresh air and help your mental well-being too.
If you’ve got a dog to walk, then this is an even greater way to make the most of getting outdoors.
Having a garden seems like a luxury during a lockdown, so make the most of it. There are plenty of jobs that need doing to get the garden ready for winter and these will burn lots of calories.
Lifting pots out of the way, squatting while pruning, jumping jacks while you weed are just a few exercises you can incorporate into your gardening time, and what’s more, you’re left with a lovely outdoor space to relax in afterwards.
While many of these exercises are simple, remember to be mindful of your surroundings and your own abilities.
Check that any furniture you may use is stable and your area is clear, just in case you do stumble.
Make sure any dumbbell or kettlebell substitutes are balanced, strong and not too heavy before you start swinging them around, the last thing you need is a packet of rice bursting all over your nice clean floor.
If you go for a run or walk, be careful to stay two meters from others and plan your route so you can get back in time.
However, you exercise, try and do something every day. It will be great for your mind, body and soul.
Don’t let repeat previous lockdown eating habits
Finally, think about your diet.
Many of us ate and drank way too much during the first lockdown as we looked for some sort of comfort. However, now we are on the other side many wished we hadn’t.
Club Towers also offers nutrition services including an Info Hub, which has a number of useful articles such as how to avoid stress eating and how to not overeat.
For those that are interested in further nutritional coaching support, you can also find information on the programmes they offer.
There’s much we can’t control at the moment but making the right food choices is something we can, and it will definitely help our wellbeing.
In partnership with Towers Health & Racquets Club