Lockdown | How to stay fit at home

As New Zealand is now in an unprecedented four-week Covid-19 lockdown, many of us will find that staying active and continuing training will be a lot harder than usual – but not impossible.

 

Keeping moving and getting outdoors is essential for our physical and mental wellbeing, so it’s important to know what you can and can’t do across the next month, and work to find inventive solutions. 

Physical activity helps to keep your immune system working effectively as it flushes bacteria from the lungs and airways, increases white blood cell circulation and raises body temperature, all of which help the body fight infection. 

Many people would usually exercise in a gym or go for a run in a local park, so being forced to spend extended periods at home is going to pose a challenge for remaining active. So what can we do to ensure we make the most of the situation and keep ourselves fit and healthy? 

 

Home workouts: The knights in shining armor we may have forgotten about before the coronavirus swept in and decimated our usual routines in one fell swoop. However, instead of letting your normal fitness schedule slip, check out our round-up of the best home workouts to watch, stream and save – there are no excuses over the next few weeks. 

 

1. Livestream – If you prefer to stick to what you know – e.g., your favorite studio and trainers and have them take you through a live workout – then check out F45’s online workouts or TVNZ and Les Mills have collaborated during the lockdown period to ensure the nation gets its exercise fix. From next week, the pair will be making daily group fitness classes available Monday to Friday at 9 am on TVNZ 1 as well as a follow-up show at 3 pm on TVNZ 2 geared at teens and younger viewers. The programming will also be available on TVNZ OnDemand for the duration of the lockdown.

 

2. Running/walking – Regular walking, running, or cycling is a great way to stay active. Just be sure to keep a distance of six feet (two meters) away from other people in your community. 

 

3. Yoga – Yoga is great for the body and the mind, and you hardly need any space to be able to practice. Yoga is perfect for anyone who is feeling anxious, as the need to focus on your breathing will transport your mind elsewhere. Lululemon on YouTube has over 30 different yoga videos to choose from or jump on live Instagram with North Shore Yoga practices such as Urban Ashram yoga, where instructors are doing daily live stream videos. 

 

4. Workout Apps – Go onto the app store and type in ‘Fitness App,’ and you will find many different options. Most of these innovative apps will let you have a free trial for a couple of weeks or a month, so you can try out as many as you like without committing to paying a fee. Many of them allow you to pick a level of difficulty, so don’t panic if you are a total beginner. There is something for everyone, depending on your experience, what you enjoy doing, and your goal.

 

5. Kayla Insta – A literal cult favorite, BBG is the go-to 12-week plan for those looking to get fit at home with minimal equipment. You’ll do three 28-minute workouts per week as well as three low-intensity cardio sessions, all guided by the celebrity PT Kayla Itsines. 

 

6. Cleaning – During the outbreak, it’s important that we keep everything at home squeaky clean, but did you ever think about the fitness benefits? Cleaning your home is a great workout, and you can burn up to 190 calories on a tough job like scrubbing away dirt and grime. Stripping your sheets, doing your laundry, and making your bed is an excellent upper body workout. Hoovering the stairs, dusting, washing up- you name it, they’re all exercise. If you’re really on the ball, why not add some squats, lunges, or heel raises while you’re doing these things?

 

7. Gardening – Getting fresh air is a massive part of a successful workout for some. If you have a garden, why not keep it looking pretty during this time? Gardening is working out without realising you’re working out. It’s great for your bum, as you’ll be doing plenty of squatting while weeding. Think about your great your abs will be with all that hoeing! Using a lawnmower adds to your step count while whipping your back muscles into shape. In fact, you can burn up to 280 calories an hour from mowing the lawn. Carrying water cans and tools, pushing around a wheelbarrow, and picking are all great ways to tone up your arms and shoulders.

 

Throughout this time of uncertainty, something we can take control of is our health and wellbeing. So, whatever your situation, try to keep active, eat healthily, and stay hydrated.