Rebot, get fit ...and feel great
As the weather warms up, it’s time to ditch lazy lockdown habits to reveal a healthier, happier you – starting today with easy ways to refresh your exercise routine, says
ENDURING lockdown through the chilly winter months has sent most of our already flagging exercise habits into the deep freeze.
After nearly a year of restrictions, we’re officially moving less than ever. Indeed, a study by the British Chiropractic Association revealed that nearly two-thirds of us are spending more time sitting down than before the pandemic and close to half are finding it hard to make time for daily exercise.
Yet multiple studies remind us that physical inactivity can lead to a number of long-lasting chronic diseases, such as obesity, heart disease and diabetes, which means our Covid-related inertia is taking its own toll on our health.
And while taking it easy on the sofa during these difficult times can be comforting, long-term it will leave you feeling sluggish and low. Making the effort to exercise, on the other hand, will encourage your body to produce the feel-good endorphins you need to feel more positive and energised.
So with the weather gradually warming, and an easing of lockdown finally in sight, now’s the perfect time to implement some simple changes and ensure you’re feeling fighting fit for the rest of the year.
And stretch...
After spending much of the past year living, working and homeschooling in the same space, it’s no wonder we feel overwhelmed at times. Yoga can help relieve this stress by combining calm deep breathing with gentle body stretches.
“The cat-cow stretch is a very simple yoga move you can do each morning after waking to ease back stiffness, strengthen your abs and help start the day more calmly,” said yoga teacher Lisa Willoughby.
Get into an all-fours position with your arms directly below your shoulders. As you exhale, press into your hands, tuck your tail bone in and hold your chin to your chest, pulling your belly button in and arching your lower back – like a cat. Then, as you exhale, move your shoulder blades back, your chest forward and let your belly button sink down. Repeat as a slow, flowing movement six to eight times.
Walk it off
You don’t need to hit the gym or run a marathon to stay fit and healthy.
Recent research from the Framingham Heart Study in the US found that just one 10-minute daily walk – equivalent to about 1000 steps – could help reduce blood pressure, lowering your risk of heart attack and stroke. And the more you walk, the stronger this protective effect.
If you’re at your desk for long periods of time, make sure to take regular walking breaks – just a quick hop up to make a drink every hour, or stretching your legs outside for fresh air every two hours over the course of a full day will add to your step total. Get a pedometer or use the counter on your phone to keep track.
Plan your moves
If you’ve ditched your diary of late, you’re not alone – with so much of normal life cancelled it can seem pointless committing to any firm plans.
But studies show that getting organised and planning when you want to work out in advance will make you far more likely to stick to your goals.
Sundays are a great time to plan for the week ahead – so whether it’s a whole hour or just 10 minutes – schedule exercise into your diary just as you would a work Zoom meeting+
Workout while you work
Since lockdown began, we’re all seated for an average of two hours more every day according to which is worrying a Onepoll survey – the higher our ris disease and cancer of diabetes, heart
Sit-stand desks sallow home-workers to switch between a s allow home-workers to position but can b experts recommend standing up and working at a kitchen counter, or even using an ironing board
A 2014 study found that energy expenditure was 174 calories greater per day when standing and sitting were
alternated while working – equal to burning off nearly 900 extra calories per working week.
Little and often
“Many of my clients say they’re working more hours at home than they did in the office,” said personal trainer Chris Turner. “I tell them the key to staying healthy when you’ve got a packed schedule is to use your time effectively and efficiently – and keep it simple.
“Set an alarm on your phone and do 10 star jumps every hour,” he advised.
“Just doing this will help keep the circulation going around your body, raise your heart rate and prevent muscle wastage.”
Find a workout buddy
“I’ve found that this year more than ever, following an exercise plan with someone else – even if it’s virtually – can be the best way to motivate clients,” said fitness coach Steven Cooper. Exercising with a friend is not only more enjoyable but much easier to maintain. If you’ve made a virtual “gym date” with someone and you’re feeling a bit lazy, you’re less likely to cancel. Try an online livestream workout you both log into, yoga on the TV while on a video call together, or a walk or bike ride outdoors together.
Mix it up
Pedalling away on an exercise bike three times a week or walking laps around the same park?
The problem with repetitive exercise is that our muscles become familiar with it, so it becomes less effective long-term. To improve fitness and lose weight, you have to challenge your body.
Research shows that high intensity interval training (HIIT) – alternating between fast and slower speeds rather than just continuing at the same pace – can burn body fat effectively and boost cardiovascular fitness. If you’re walking outdoors, pick somewhere that includes a few natural inclines to vary your intensity naturally.
Play some tunes
Listening to music can supercharge exercise benefits according to the latest science. One study from the Memorial University of Newfoundland in Canada found music could increase exercise enjoyment and enhance performance.
Results suggest that more upbeat tunes are better when it comes to faster, cardio workouts, but slower music or the steady rhythm of a spoken podcast or audiobook can provide the right balance of distraction and motivation for endurance workouts such as long walks or bike rides.
Get outside
With the days getting longer and gyms not reopening until next month, now is the perfect time to head outdoors for your workout. Indeed, one study by the University of Innsbruck in Austria found that people who exercised outside felt more energised and happier and were more likely to repeat the experience than those doing the same amount of activity indoors. So whether it’s running, cycling or just walking with the family, get out and get moving for one hour per day – ideally between 11am and 2pm when the light is at its strongest. As well as improving your fitness, sunlight exposure increases production of melatonin – the hormone that regulates sleep – and it stimulates the body to make vitamin D, the nutrient vital for strong bones and good immunity.
PART TWO TOMORROW: The healty eating habits that will change your life
Swing your arms
You might feel a bit silly at first but swinging your arms while you walk can help you to go faster and burn fat for longer. But it’s vital to get your technique right, says fitness coach Julia Leonard. “Bend your elbows at 90 degrees, keep your hands relaxed and not clenched to reduce tightness through the neck and shoulders, and hold your elbows close into the body. “Use your right arm and leg first, and then the left, keeping your hands low, but avoid big, exaggerated movements which could throw you off balance.” Always check with your GP before starting a new exercise plan