‘Exercise is the miracle cure we’ve always had, but for too long we’ve neglected to take our recommended dose. Our health is now suffering as a consequence’ as NHS website says
Exercising regularly helps lower the risk of developing many chronic conditions, and research shows that physical activity can boost self-esteem, mood, sleep quality and energy!
The NHS exercise recommendations for those aged 19-64 years
- Aim to be physically active every day. Any activity is better than none, and more is better still
- Do strengthening activities that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms) on at least 2 days a week
- Do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week
- Reduce time spent sitting or lying down and break up long periods of not moving with some activity.
Before you start your new exercise routine, decide what you want to get good at, what do you want to be able to do? Once you’ve found your inspiration, you can set your long-term goal and your short-term goals. Start small and focus on short term goals first and focus on one week at a time.
Here are some top tips…
1. Find an exercise you enjoy doing
Discover an exercise that doesn’t feel like a chore! You could try any of the following..
- Go for a cycle, walk, jog or run outside in the fresh air
- Put on some music and have a dance
- Do an online live workout
- Meet a friend in the park for a socially distant workout
- Try a new class online
- Play games outside with your children
- Work on your mobility, balance or core strength
Working out from home…
2. Establish a routine you like..
- Establish your workout routine and stick to it; doing something is better than doing nothing – ‘the best workout, is the one that you do!’
- Schedule your workout sessions into your diary to keep yourself accountable and committed
You can do a brilliant, full-body workout just by using your own body weight at home! Here are some top home workout tips:
3. Organise a workout space
- Create an at-home workout space: you only really need the size of an exercise mat
Looking to get fit?
4. Invest in gym gear that makes you feel good!
Research has shown that investing in nice gym wear or clothing that makes you feel good changes your mindset towards exercise and makes you more motivated to train harder!
5. Improvise and work hard!
- You don’t need fancy equipment, there are lots of body weight exercises you can do, or for extra resistance try soup tins or bottles of water.
- Resistance bands are very versatile and don’t take up much space.
- You could even try a workout app or workout video from a reputable and qualified source.
Remember to work all the muscles..
- Exercise all your muscles, not just your favourites, and include a variety of exercises.
- A circuit with a mixture of exercises (such as squat jumps/ lunge jumps/ press ups, burpees and situps) are a great way to achieve a full body workout!
6. Look after your body too!
- Factor in recovery sessions e.g a light jog, walk or yoga. You don’t have to smash every session. you’re body will need lighter days too to let your muscles recover and get stronger.
- Stay hydrated
- Pre-prepare your healthy post-workout meal, especially if you’re planning on working out first thing. Overnight oats are a great choice!
Looking for online fitness? Check out Jo’s ad on Friday-Ad
‘At home’ fitness resources:
