No gym, no problem! How to stay active while self-isolating

Mar 23, 2020
The Heart Foundation has shared their top tips on how you can stay fit and healthy during self-isolation. Source: Getty.

As new coronavirus cases continue to rise, more and more people are opting to self-isolate to prevent the possible spread of the virus to other people.

As it stands, the most recent Covid-19 update encourages Australians to practice social distancing as much as possible. While the health department hasn’t given specific instructions to avoid gyms, it seems like common sense to opt for home workouts instead. So, the Heart Foundation has shared their top tips on how you can stay fit and healthy during self-isolation.

“Covid-19 is disrupting almost every aspect of Australians’ lives, including our physical activity routines — like going to the gym, playing team sports or even walking with a group of friends,” Trevor Shilton, the Heart Foundation’s director for active living, said.

“If you’re at home for long periods, there might be a temptation to spend more time on the couch, but we would encourage Aussies in this situation to find ways to stay fit, active and heart-healthy.”

Don’t know where to start? Shilton says exercise doesn’t have to be strenuous to be beneficial. He says people should aim for at least 30 minutes of moderate physical activity every day. Remember, getting a little bit of physical activity is better than none!

Shilton says you can combine exercise with other activities like watching TV or cleaning. For example, turn those commercial breaks into short exercise sessions. Shilton recommends introducing pushups, sit-ups, and squats into your daily routine.

You could also break up your sitting time with standing activities, whether it be catching up on gardening or brushing up on your golf-putting skills. You could also take the opportunity to declutter your home, paint a room or restore an old piece of furniture. Shilton also advises walking around the house as you talk on the phone and standing up while you do the washing. Shilton adds you can set up reminders on your phone or alarm clock to move.

He adds you can also incorporate some muscle-strengthing exercises into your weekly routine. Focus on pushups, bodyweight dips, lunges, calf raises and wall press exercises (also known as wall pushups). A quick search on the Internet, particularly YouTube, will bring up plenty of demonstrations of how to do these exercises.

Shilton also recommends incorporating some weightlifting moves, such as kettlebell swings. If you don’t have a kettlebell, you can use a water bottle or milk carton — just remember to fill it up with water!

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