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Five great free ways to exercise during coronavirus lockdown

So, you’re in lockdown and can’t get to the gym. Should you stop exercising? Absolutely not! It’s now more important than ever, to get your heart pumping every day. Science shows that regular daily exercise is critical in helping you to maintain a healthy immune system.1

If you don’t normally exercise – this is a great time to try something new, in the privacy of your own home. Exercise can be something fun to do with the kids, and it will boost your mood and help deal with stress, anxiety and boredom.

With all gyms closed and personal trainers in lockdown, the world of exercise is now your personal oyster – everyone is online, offering loads of choice in terms of online options!

And importantly, starting a regular great exercise habit right now is one of the best ways to keep you and your family healthy, during these uncertain times.

“Evidence now suggests that your immune system is boosted after exercise — for example we know that exercise can improve your immune response to a flu jab,”says Prize Fellow Dr John Campbell from the University’s of Bath’s Department for Health.2

Dr Campbell explained that in the short term, exercise can help the immune system find and deal with pathogens. In the long term, regular exercise slows down changes that happen to the immune system with ageing, therefore reducing the risk of infections.

“Provided exercise is carried out according to latest government guidance on social distancing, regular exercise will have a tremendously positive effect on our health and wellbeing, both today and for the future.”3

How much exercise is the right amount?

World Health Organisation recommendations are for all adults to accumulate at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity per week, as well as muscle-strengthening activities on two or more days a week.

But any activity is better than none, and more activity provides more physical and mental health benefits.4 So feel free to start slowly, just five minutes a day, and increase gradually over time.

Mix it up, and try something different. With all the free online options, there’s no commitment and everything is on offer. Always fancied having a go at belly dancing? Type it in, and away you go! Sessions online now include everything from barre-based workouts and sweaty HIIT sessions tailored for small spaces to power flow-yoga and booty-blast classes, so that you can pulse, sweat, plank, and burpee your way through self-isolation.

To get you started, here are a sampling of five great exercise gurus you can follow for free on youtube:

Joe Wicks

youtube.com/user/thebodycoach1

Joe Wicks is making a name for himself as the nation’s PE teacher with a goal to offer free home workouts to everyone, no matter what their fitness levels. Just jump onto youtube and check out The Body Coach TV 2020. He does a live PE session 9 am every day, and there are over 250 free workouts stashed for you to try, whenever it suits you.

Up to the BEat Fit

youtube.com/channel/UC3wm6Rex4kcvOVpqxNHeAqg

Created by former professional dancer Gina Buber, Up to the BEat Fit offers low-impact workouts full of functional movements that are fun, effective and will keep you coming back for more.This Aussie program is full of energy, positivity and awesome music that will have you feeling (and looking!) your best.

Yoga with Adriene

youtube.com/user/yogawithadriene

She’s brilliant, relaxed, funny and offers yoga for all levels of experience. Get into deep breathing and enjoy your body! Adriene offers all types of yoga – yoga for complete beginners, yoga under 10 minutes, 20-30 minutes, yoga for bedtime, relaxation, weight loss, neck and shoulders, etc.

Walk at Home by Leslie Sansone

youtube.com/user/walkathomemedia

If you thought isolation would stop you from walking, then think again!

Leslie Sansone’s indoor walk fitness program is designed to get you walking in the comfort of your own home. Not only has Leslie’s workouts being around for over 30 years, they have helped million of people live active and healthy lives. Real people, all shapes and sizes. Don’t underestimate the power of walking.

Joanna Soh

youtube.com/user/joannasohofficial

With over 10 years of experience in the fitness industry, Joanna offers free workout videos, nutrition tips and delicious healthy recipes that has everything you need for your self-isolation period, and beyond! Whether you’re into kickboxing and barre or simply want a fat burning workout that will have you sweating buckets, Joanna has you covered.

Do you have any health or nutrition questions during lockdown?  Have a free live chat with one of our Nutritional Therapists. Just click the purple chat icon.

References

  1. University of Bath - "Regular exercise benefits immunity -- even in isolation". Written by Richard J Simpson, John P Campbell, Maree Gleeson, Karsten Krüger, David C Nieman, David B Pyne, James E Turner, Neil P Walsh. on March 31, 2020
    link to articlehttps://www.sciencedaily.com/releases/2020/03/200331162314.htm
  2. University of Bath - "Research debunks 'myth' that strenuous exercise suppresses the immune system". Written by John P. Campbell, James E. Turner on April 20, 2018
    link to articlehttps://www.sciencedaily.com/releases/2018/04/180420122807.htm
  3. University of Bath - "Regular exercise benefits immunity -- even in isolation". Written by Richard J Simpson, John P Campbell, Maree Gleeson, Karsten Krüger, David C Nieman, David B Pyne, James E Turner, Neil P Walsh. on March 31, 2020
    link to articlehttps://www.sciencedaily.com/releases/2020/03/200331162314.htm
  4. The Conversation - "How to stay fit and active at home during the coronavirus self-isolation". Written by Emmanuel Stamatakis, Dr Andrew Murray, Fiona Bull, Kate Edwards on March 25, 2020
    link to articlehttp://theconversation.com/how-to-stay-fit-and-active-at-home-during-the-coronavirus-self-isolation-134044

10 thoughts on “Five great free ways to exercise during coronavirus lockdown

  1. Good morning Shann,
    Firstly I must say I love your products, they are amazing. I very much appreciate your emails, you are so gifted.
    Secondly I don’t know what you think but I wonder if salt therapy would help with coronavirus? Salt pipes are used for various lung conditions, my son in law was able to get rid of inhalers by using one, just my thoughts.

    Sandra

    1. Hi Sandra,

      Thank you very much for your kind words. 😊

      Salt therapy is an alternative therapy that claims to work for respiratory infections/conditions. There is no science around whether it can help with COVID-19, however, if practiced safely it might possibly help relieve the discomfort of milder symptoms – similar to inhaling steam. You can find more information here: https://saltspace.co.uk/2020/03/12/what-you-need-to-know-about-the-coronavirus-and-halotherapy-dry-salt-therapy/

      Please don’t hesitate to get in touch if there’s anything we can help with.

      Best wishes,
      Daisy.

  2. Thank you for your posts Shann, they are so useful in these challenging times, I would also like to say a big thank you for my Kefir which arrived much faster than I expected and is much needed as I am currently on antibiotics, not my choice but my doctor insisted. I have been taking Kefir since I first read about it in my Mail on Sunday magazine quite a few years ago now, my family and friends were sceptical, and some still are insisting that cheaper products are just as good, which of course they are not ! One friend I recommended it to went too fast and made herself feel sick but that was her fault, I do not like to be without it for too long its an amazing product and I will champion it as long as its being made.

    1. Hi Cherrie,

      Thank you very much for your kind words!

      The latest science shows that it’s beneficial to take a good quality probiotic, such as kefir, before/during/after taking antibiotics as it will help protect the gut from further damage and speed up recovery by repopulating it with good bugs. Here’s the link: https://chriskresser.com/what-to-do-if-you-need-to-take-antibiotics/

      Our kefir is the most diverse kefir on the market – There are 36 different strains in every bottle and Per 170ml of our kefir, there are 1.7billion CFU. We also use Goat’s milk in our kefir which is gentle on the tummy and helps reduce mucus in the system – Cow’s milk contains the A1 casein, which is naturally allergenic and full of fatty molecules.

      Supermarket kefirs have sugar, sweeteners, flavourings and additives present to help improve the taste – this kills the good bacteria in kefir, making the benefits damaged before you’ve drank it.

      Our kefir contains, live, active, non-transient bacteria (survivies digestive process) meaning it is powerful enough to populate the microbiome and keep thriving. Unlike many other kefir suppliers who use dessicated bacteria.

      We hope that you are keeping safe and well 😊

      Please don’t hesitate to get in touch if there’s anything we can help with.

      Best wishes,
      Daisy.

    1. Hi Sarah,

      Yes, all of our departments set a timer to stretch – but us Office girls find the chairs useful for stretching. Without wheels, of course 😉

      Please don’t hesitate to get in touch if there’s anything we can help with!

      Best wishes,
      Daisy.

  3. Great stuff! I’ll try the Aussie one. Already doing yoga but, with asthma, I feel like I need that (low impact) cardio to increase my lung strength. Thank you so much for sharing these helpful and friendly blogs through this surreal time. You’re a fantastic bunch. Keep up the great work and stay safe, healthy and happy x

    1. Hi Louisa,

      That’s great, we are so glad to hear that you are enjoying the blog posts. We hope that you are keeping safe and well 🙂

      Please don’t hesitate to get in touch if there’s anything we can help with.

      Best wishes,
      Daisy.

  4. Great blog and info, thank you.
    Maybe a good thing to include would be pranayama breathing ( I am a yogini )
    It taps into our parasympathetic nervous system ( rest & restore) mode
    Whilst high activity is good, at the moment we need to think about releasing our minds and bodies from the flight & fight mode… loving my kefir.. only started yesterday. Jk

    1. Hi Jane,

      Sounds great – I will be sure to let the team know!

      We are so glad to hear that you enjoy the blog posts 😊

      Please don’t hesitate to get in touch if there’s anything we can help with.

      Best wishes,
      Daisy.

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