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Coronavirus Guidance for Exercise (Update)

Latest advice from the Government of Jersey: All Islanders to socially distance maintaining a distance of 2 metres (6 feet) to support the containment and delay of coronavirus in Jersey.  

 To understand why these new measures are being introduced we recommend watching the Government of Jersey’s briefing video on Coronavirus from a couple of days ago. 

 It is natural that people are worried about the implications of Coronavirus but one thing which remains the same is the importance of staying active.  It is crucial that members of the public continue to lead active lives throughout this period to keep your body and mind fit and healthy.  

Exercise can help to boost your immune system and has a hugely positive impact on mental and physical wellbeing. Staying active will help to: 

• Reduce anxiety and improve your mental health 
• Help improve balance, posture, flexibility and prevent falls 
• Improve your muscle and bone health 
• Help control symptoms of chronic diseases 
• Improve the health of your heart 
• Give you more energy 
• Reduce your risk of heart attack or stroke 
• Help with relaxation and sleep quality 
• Reduce pain 

Jersey Sport, as the independent body for sport and active living in Jersey, has been in constant dialogue with Government officials to ascertain exactly what the current advice means and how this should be interpreted. In consultation with the Government of Jersey and the Assistant Minister for Sport, Jersey Sport has issued the following advice on how to safely continue to exercise and enjoy our beautiful island.   

Is it safe to exercise outside?  

It is important that people understand that unless you have been asked to self-isolate, there is no need to stop going outside and being active.

The Government of Jersey’s latest advice on social distancing, which we are all now advised to do, includes: 

“While you are practicing distancing, you can still go out, get fresh air, do your gardening, walk your dog along a quiet lane or go the beach and undertake similar activities.’ 

It is worth noting that studies have found that after an intensive exercise session (e.g. to fatigue), your immune system does not function as well as it normally does. This means that in the hours following the session, if you have been exposed to someone who has been sick with the flu or Coronavirus, your body’s defences are down.  It may be worth considering avoiding intense workouts whilst the risk of contracting coronavirus remains higher. 

Please familiarise yourself with the Government of Jersey’s full guidance on social distancing – and look after yourself! 

Is it OK to exercise in groups outside?  

It is advised against meeting in groups to exercise.  

The Government of Jersey advises: ‘ Social distancing means limiting contact with people outside your household as far as you can.’  

• keep a distance of at least 2 metres (6 feet) between you and other people when outside your own home 
• avoid public gatherings and all venues and businesses where social distancing is not obviously possible or promoted by the venue 
• stay home whenever possible, including working and studying from home whenever it is possible to do so 
• reduce to essential travel only, and practice social distancing if you need to use public transport’ 

Should I avoid touching things outside? 

It may be possible that a person can get Coronavirus by touching a surface or object (e.g. traffic light, railings, door handle) that has the virus on it and then touching their own mouth, nose, or possibly their eyes. Consider wearing gloves, avoid touching your face and maintain excellent hand hygiene. 

If you are using ‘communal’ bikes it is suggested that you wipe handlebars down with an antibacterial wipe before use and wear gloves. Be sure to wash your hands as soon as you can afterwards and avoid touching your face. 

Can Coronavirus be spread through sweat? 

The disease can spread from person to person through small droplets from the nose or mouth which are spread when a person with COVID-19 coughs or exhales. These droplets land on objects and surfaces around the person. Other people then catch COVID-19 by touching these objects or surfaces, then touching their eyes, nose or mouth. People can also catch COVID-19 if they breathe in droplets from a person with COVID-19 who coughs out or exhales droplets.  (WHO) 

I don’t like exercising outside; Can I go to the gym to exercise? 

No – As of 24th March, the Government of Jersey has closed  

• spas, wellness centres and massage facilities 
• all indoor leisure and sports facilities, including gyms and swimming pools 

It’s hard to stay motivated, what can I do to help myself? 

 Consider setting yourself small goals each day with maybe a weekly bigger target.   

Aim to continue to exercise at the level you were before the Coronavirus outbreak. No matter what your level of physical fitness, aim to exercise at a ‘moderate intensity’  meaning that both your heart and breathing rates should increase, and you might break a sweat, but you should still be able to hold a conversation. 

If after any form of physical activity, you feel more breathless than usual or just unwell, stop and don’t do any more until your symptoms have resolved.  If you are worried, seek medical advice. 

Some ideas for exercising outside and enjoying our island (we have included some links to helpful resources): 

• Take a walk or run on one of our many beaches, parks and coastal paths   

• Self guided walks  
• Advice on accessing Jersey Countryside  
• Couch to 5K (this could be used for walking too)  

• Jersey Parks & Gardens  

• Take a bike ride along the green lanes or along the cycle routes 

• Jersey Cycle Routes  

• Consider a scavenger hunt with your children 
• Get on your wellies and enjoy playing in some mud in St Catherine’s woods or splashing in the rock pools on the beaches 

• Make the most of local parks. You don’t have to use play apparatus but if you do, wipe them down before and after your children use them.  

• Take a football out and enjoy a kick around 
• Do a ‘bug hunt’ or look for local wildlife / birds 
• Consider flying a kite 

• Get out in the garden  

• do some weeding 
• consider planting some flowers or some vegetables  
• do you have a trampoline – get out jumping! 
• Set up an obstacle course for you and your family 

If you are out and about, we’d love to see what you are up to.  Please don’t forget to post on your social media channels and use the hashtag #movemorejersey.  

For more ideas and hints / tips on exercising then please go to our Move More website and monitor our social media channels for up to date information. 

Follow us on Instagram @jerseysportje and Facebook @jerseysportofficial 

Move with us on Instagram and Facebook @movemorejersey and visit: https://movemore.je  

Please note guidance from Government is regularly changing and this guidance note will be updated accordingly. For up to date Government of Jersey advice on Coronavirus please see: https://www.gov.je/health/coronavirus/Pages/index.aspx