Keeping Fit in isolation

During these times of remote working and studying at home, staff and students from the School of Anthropology and Conservation are presenting tips and advice on methods and resources that will help us with our productivity and wellbeing. Here, Katrine Burford-Bradshaw, studying on the BSc (Hons) in Wildlife Conservation with A Year in Professional Practice, offers some guidance on keeping fit at home.

“The extensive social distancing policies that have been put in place to limit the spread of COVID-19 means most of us are spending a lot, if not all, of our time at home. Self-isolation means there are fewer opportunities to go out and be physically active, no matter how you interpret the government guidelines.

“While at home there are many opportunities to be sedentary, and there is certainly no harm in taking it easy during this challenging time, but exercising our mind and bodies is key in keeping spirits up. Exercise can also aid in strengthening our immune system, increasing our chances of recovering quickly from illness. By ensuring that we keep ourselves healthy, we are limiting any potential effects of the COVID-19 crisis.

“It has been recommended that adults spend at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity per week. How are we supposed to meet these guidelines in our home?

Treat your pets

Dog jumping in air to catch a frisbee in its mouth“Now is the perfect time to give your four-legged friends some attention. You have unlimited playtime with them, so make the most of it! You could take them out with you on your daily exercise or play with them around the house or in the garden. 

Dance the blues away

“Dancing is an excellent way of staying fit and improving your wellbeing. Whether it’s drum and bass or rock, turn up the volume and dance away! There are an increasing number of live channels on YouTube streaming various genres of music or find a playlist you like on Spotify or Apple Music.

YouTube

“There is a vast range of at home keep fit sessions available on YouTube from Zumba to full body workouts. The recently popular Joe Wicks’ channel allows you to have a live ‘PE with Joe’ date every morning. Tune in on your own, or try it with family or flatmates.

Use those stairs

“Taking a simple three-minute walk up and down stairs after a meal can control your blood sugar. Three 20-second-fast stair-climbs a day can improve your fitness in six weeks. Stair-climbing is a great way to maintain fitness. There are plenty of other exercises that can be done on stairs too, such as stair push-ups, step-ups, stair-squats and more.

Sit less

“Being restricted to our homes means we will spend a lot of time sat around in front of a screen. Try and aim to take a break every 30 minutes, get up and walk around for a few minutes of play with a pet!

Use your own bodyweight

Woman holding her bodyweight up on her forearms“Bodyweight strength exercises include press-ups, planks and sit-ups: these can easily be done in the comfort of your own home. Try and aim for two sessions a week to build and maintain strength.

“There are no excuses for not keeping fit during isolation, so come on get moving!”

You can read more about Katrine in her student profile.

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