Lockdown is no excuse not to stay fit says local fitness experts

The irony, according to Solange Soares, a group exercise instructor at Virgin Active Nelspruit, is that there has never been a more crucial time to stay fit and healthy than now.

“Why? Because regular exercise boosts the immune system. It is also heralded as an excellent stress-management tool, perfect to get through the current crisis,” she said. But what exactly can be done within the constraints of your home?

“Quite a bit actually,” Soares said. “Remember, where there is a will, there is a way and the inability to go to gym or for a run around the block should not be used as an excuse to hold you back. This is the perfect time to lace up your running shoes, throw on a pair of shorts or yoga pants and get moving – in your garden, pool, lounge or even your kitchen,” she said. Here is how, according to Soares.

Walking/running

Walking and running outside our homes is not possible at the moment, but that should not stop you from doing it around the perimeter of your house. For those of you who have a garden, even a small one, there is absolutely no excuse.

If you are a beginner or coming off a long fitness hiatus, start with walking. Aim for 30 minutes a day at a pace that gets your heart rate going. You should feel slightly out of breath, but still be able to hold a simple conversation. If walking is a bit too simple for you, add some intensity – intermittent 30-second bursts of fast high-knee or hammie-curl runs are an awesome way to do this. Alternatively, throw in 10 jumping jacks every five minutes of the workout.

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For those who are reasonably fit, running around the garden for 20 to 30 minutes every other day, gradually increasing this activity to an hour at a time, is a great option. A word of caution though: being fit to do aerobics or a spinning class does not mean you are fit to run, so remember to pace yourself. This will help you stay committed and will also prevent injuries.

Skipping

This is a brilliant cardio exercise. It challenges numerous muscle groups as well as your fitness level. And, the real beauty about skipping, is that it can be done with or without a skipping rope. Mock skipping can be just as effective as skipping with a rope. Add light weights instead of a skipping rope and your workout will be intensified threefold.

Although only the very fit can manage endless minutes of continuous skipping, it is still one of those exercises that most people can do. A mix-and-match 20-minute skip-and-toning routine, which incorporates one minute of skipping alternated with one minute of core exercises (planks, lunges, squats), is ideal.

Strength training

Barbells are a staple when it comes to building strength and improving fitness, but not many of us have these just lying around the house. The awesome thing is that numerous household items are just as effective as barbells.

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A five-kilogram bag of rice, a 10-kilogram pocket of potatoes, a travel bag packed with clothing and even a full five-litre water bottle can do the job. And if you, like many of us, do not know what to do for a strength workout at home, there are a multitude of easy-to-follow plans on social and streaming media.

Stairs

Stair workouts (even on just one or two stairs) are fantastic. They strengthen and tone legs and are ideal to keep leg arteries flexible, thus improving blood flow, which results in a healthier heart and body.

Apart from the conventional running up and down your stairs for a certain period of time, the step-up workout is another simple and effective way to train at home.

Better yet, it requires only one step/stair.

• Stand with feet shoulder-distance apart in front of the stair, place your right foot flat on the step, shift your weight to the right foot and press through the right heel to move your body up onto the step.
• Place the left foot entirely on the step before lowering your right foot to the floor and back to starting position.
• Repeat the exercise on the same leg for five minutes, gaining speed as time lapses, before alternating to the other leg.
• Try to do this for a total of 20 minutes and soon you will feel the sweat rolling.
• Add a dumbbell or weighted object in the opposite hand of the stepping leg and you will be elevating your heart rate in no time.

“Of course, there are countless other ways to stay active during this period. No matter what type of exercise you prefer, a little creativity and dedication will take you a long way. Be positive and stay focused on the goal at hand, and soon life will be back to normal. For now, focus on making the best of it,” she concluded.