How to exercise at home if you’re in self-isolation
If you’re in self-isolation it’s likely that your normal routines are severely disrupted. Keeping your body and mind fit and healthy is even more important in the current situation with Coronavirus starting to spread.
Studies have shown that after two weeks of reduced exercise, even athletes have considerable strength, conditioning and cardiac loss so it important to make sure you are moving your body and not just hopping between your bed and your sofa every day.
Being at home, may be incredibly lonely and has the potential to impact your mental health. Keeping active can help to limit this.
Exercise can also help to boost your immune system and has a hugely positive impact on mental and physical well-being.
Staying active will help to:
While a home workout may not always replace an exercise class, gym session or being outside, there are plenty of ways to remain active in your home. You don’t need anything but your body weight to exercise, however, if you do want to add variety there are a few common things around the house can help keep you busy until you can get back out to your normal exercise routine.
I’m self-isolating, can I go outside to my garden?
The gov.je website states that ‘Self-isolation means you should stay indoors and avoid physical contact with others’.
Is it safe to exercise if you’re unwell or showing symptoms?
Do not exercise with symptoms. Rest, keep hydrated and once your symptoms subside, then you can begin to exercise again.
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.
How much exercise should I do?
Try to maintain a similar level to what you were doing prior to self-isolating. This may not be possible but aim to do at least something every day. This should be ‘moderate intensity’ exercise, 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.
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 intensive workouts whilst the risk of contracting Coronavirus remains higher.
What exercises can I do at home?
Here are our top recommendations:
Depending on your level of fitness you might like to try some of these different ideas:
Falls prevention is important when at home.
Below is a link to 6 simple Fall Prevention exercises produced by the Chartered Society of Physiotherapy:
An excellent resource with 24 Instructor led videos covering
Sometimes the key to a home workout is tricking yourself into doing one. Many of us have home based gaming systems such as Nintendo Wii and Switch which have gaming based exercise video games. These types of games may be ‘virtual’, but the movements can be effective and have a really positive effect on your body.
Dancing is an effective and fun way to stay fit, increase stamina and flexibility, strengthen and tone muscles. You don’t have to be going out to hit the dance floor. Turn up your favourite tunes and dance around your home.
These Disney dance-along are a great resource for a bit of fun at home with the family: https://www.thisgirlcan.co.uk/activities/disney-workouts/
Housework is a perfect way to combine a little exercise with your usual activities. Turn chores into a workout by speeding them up or being more energetic. Here are some ideas:
Finally, don’t underestimate the importance of sleep and good nutrition and don’t exercise if you feel unwell.
If you are worried about your ability to exercise in your own home and wish to discuss your concerns, you can call our Move More Manager, Cirsty de Gruchy on 757708.
For up to date advice on how to self isolate please see: https://www.gov.je/Health/Coronavirus/Pages/CoronavirusInformation.aspx
If you are exercising at home, we would 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.
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