Tuesday, 7th April 2020

How to exercise – corona style!

With the extreme change in our ability to get out and about to maintain our fitness, “thinking outside the gym” has never been more crucial. 

Not being able to attend that Zumba class, go for a swim or play football with friends doesn’t mean that we shouldn’t be fitting regular exercise into the new daily routines – indeed Government guidelines recommend that we undertake some exercise out of doors each day, whilst maintaining the appropriate social distancing.

There are plenty of options open to us all but we will start with the simplest – going for a walk.
You will need to go further and faster for the maximum benefit – dawdling round the block is not going to make a difference. Try to aim for around 4 miles per hour to keep the heart rate moderately elevated and walk as far as you can – several miles are ideal. This isn’t going to always be possible so make this just one part of your “Exercise Mix” for the week and combine with some of our other suggestions.

Cycling – if you have a bike, now is a great time to get back on it! Again, try and keep the heart rate moderately elevated for the most benefit. Or if you have an exercise bike at home, get it set up in front of the TV and pedal whilst you enjoy your favourite programmes
Jogging/running – if you run/jog regularly keep it up! If you are new and want to get started, try the “Couch to 5k” app from the NHS – it takes you through building up your pace and stamina over the course of several weeks. 
Home exercise – there are oodles of options online to take up, from Joe Wicks’ PE lesson, online Zumba and Pilates and many, many more. These NHS workouts are a place to start: https://www.nhs.uk/conditions/nhs-fitness-studio/
Housework – Vigorous dusting, hoovering, moving furniture all raise the heart rate and coupled with other forms of exercise throughout the week, help keep you active. Why not pop the radio on and dance around whilst you dust?
Gardening – the more effort you expend, the better it is for you so why not push the mower round rather than sit on the back? Or carry the watering can rather than plug in the sprinkler? Every little bit helps build up your Exercise Mix to the recommended 150 minutes per week.

Kindly adapted from https://exercisefitnessandhealth.info by Cardiac Rehab Founder Dr Hugh Bethell, where you can find more information on all these types of exercise and more!.

Find out more about the Cardiac Rehab centre

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