Jürg Widmer Probst

Millions of people around the world are now under lockdown as countries fight to stem the spread of coronavirus. With so many now at home with little opportunity to go outside, there is concern regarding the negative impact this might have on mental and physical health.

Rafts of research back up the theory that being sedentary is bad for your health. Therefore, finding ways to stay active while under lockdown is essential to maintain your health and boost your immune system. Exercise also lowers cholesterol, blood pressure and can drastically reduce the risk of stroke, diabetes and heart attack. So what do you do if your usual exercise routine revolves around going to the gym or training for a marathon?

Exercising outside and at home to stay in shape

If you can exercise outside, then do so. This means that as long as you’re not self-isolating because you or a family member has symptoms of the virus, and you live in a country that allows it, you can still go outside for exercise once a day. This can be running, walking or cycling. Ensure you always stay at least 2m apart from any other person while you are exercising outside in order to follow social distancing.

However, even if you’re stuck indoors there are plenty of ways to get active and to maintain your exercise regime. If you own equipment, such as a treadmill or exercise bike then these are the obvious places to start. But if you don’t, try the following:

• Use your stairs – run up and down your stairs if you have them for as long as it takes to get out of breath. Do as many reps as you comfortably can and increase them every day.
• Walk – simply walk around your house or flat. Walk as fast as you can and if you can use a Fitbit or another step counter, ensure you get 10,000 steps a day.
• Dance around your living space – this is a great way to get some cardiovascular exercise while having fun. It’s also something you can do with the whole family. Dance for 15 minutes three times a day and you’re getting some real exercise in.
• Stream exercise online – there are endless exercise programmes available to stream online. From paid for programmes to free exercises on YouTube or any number of apps, find one you like and do it every day.
• Exercise DVDs – dig out those old yoga DVDs and vary your workouts by doing something different every day.
• Resistance exercises – check online for the proper way to do these exercises. You can use either weights or resistance bands. But if you don’t have these, you can use your own bodyweight. Include squats, lunges, step-ups and press-ups.

NHS exercises online to try for stay in shape during lockdown

While there are plenty of private fitness apps and programmes available from famous faces, the NHS has also put together a number of easy fitness plans anyone can do at home. Check out the 10-minute cardio workout specially designed to do at home as an example. It aims to help you lose weight, burn calories and maintain your fitness as part of your overall exercise regime. Always warm up before hand and stretch afterwards to cool down.

Official guidance states that adults should carry out at least 150 minutes of moderately intense aerobic activity each week. In addition, strength exercises should be carried out at least twice a week.

What if you’re new to exercising regularly?

If you don’t have much of an exercise plan in place, lockdown could provide you with the perfect opportunity to start one. It’s never too early to start your fitness journey and the most important element is doing something regularly. Preferably exercise every single day in some form and ensure that you get out of breath when you do so.

While we all navigate the challenges thrown up by the COVID-19 pandemic, it’s important that we maintain our fitness and work towards becoming as healthy as possible. Not only does this strengthen our immune systems and give us a higher chance of dealing with the virus should we contract it, it will help to take the pressure off the country’s health service at such a crucial time.