As the total number of Coronavirus cases are rising by the day, more and more people are opting to self-isolate to help halt the spread of the ever-increasing virus.
The U.K. government are urging those who have developed symptoms, irrespective of how mild or severe, to stay at home and self-isolate for at least seven days.
Self-isolation can impact on your mental and physical health, especially with the added anxiety surrounding personal health and hygiene, but sticking to a routine can help ease the hysteria and panic, whilst keeping you active during any recovery.
It is safe to work-out at home even if you’re feeling under the weather, but you mustn’t overexert yourself. If you have developed flu-like symptoms, low-impact exercises such as yoga can help you stay active without putting you at more risk. If, however, you feel worse after any form of exercise, it’s important to talk to a medical professional before continuing.
Stay-at-home exercise is a great way to develop a routine that engages your mind and body without having to invest in masses of equipment. If you’re looking to keep your mental and physical health in tip-top condition over the next few weeks, we’ve compiled our favourite fitness routines that are perfect for those in self-isolation.
With its versatility and ability to be practised without equipment, yoga is a go-to home workout fave. As well as helping to improve your physical mobility, strength and flexibility, yoga can help develop your mental wellbeing. There’s currently a lot of uncertainty surrounding public health, jobs and the country’s future with the outbreak of COVID-19 which, for some people, can increase levels of anxiety and stress – but taking regular time out of your day to breathe, stretch and practice will help refocus the mind.
Yoga can be practised anywhere in your home. From the garden to the garage, all you need is a yoga mat, and if you’re lacking one of those, then a thick towel or woven blanket is an excellent alternative. Many yoga routines use equipment such as blocks or straps for a deeper stretch, but a large book and thinner towel would be a sufficient substitute.
Who can I follow?
Caroline Inspired. With her easy-to-follow home workout routines, healthy recipes and feel-good Instagram feed, Caroline hopes to inspire her followers to “find your inner strength and find your inner power.” The Nottingham-based yoga teacher and PT often films routines in her home, proving that yoga is a perfectly portable practice.
Circuit training allows you to target and work any part of the body that you want to focus on, including upper body, core and lower. As well as involving some cardio, circuits will also focus on improving muscle tone and definition.
The beauty of circuit training is its versatility. Whether you’re in the gym or at home, a good circuit workout can help you get a real sweat on and improve your cardiovascular health whilst working on body tone. Several training movements make up a circuit workout, meaning you’re not stuck doing the same exercise for half an hour and are therefore less bored. This is a real bonus when you’re self-isolating and have been stuck in the house all day.
Depending on your ability, you may also want to introduce weights into your circuit training for an added challenge. It’s unlikely that you’ll have some gym dumbbells lying around whilst you’re self-isolating, but cans of food, filled water bottles or books will have a similar effect.
Your circuit can be as long, or short, as you want, but the idea of circuit training is to work out in a continuous motion, rather than stopping for breaks in-between. Make sure you can sustain the entire length of your workout with swift exercises for each area of your body, rather than working out one area for a length of time.
Women’s Health Magazine suggests the following 15-minute circuit for beginners, who should complete each move for one minute every three times through with no rest.
Lower Body: Bodyweight squat or weighted squat
Upper Body: Triceps dips
Single Leg: Reverse lunge
Core: Sit-ups to single-leg toe touch
Cardio: 10 high knees and 3 burpees
Who can I follow?
Carly Rowena. Fitness influencer, Carly, regularly shares her life-proof home workouts with her 164k Instagram following. From her ‘No Motivation Workout’ to the ‘Hungover Routine’ and the ‘Tired Workout’, there’s a circuit video to suit any mood. Her YouTube is full of workout inspo, and although they’re all filmed in a gym, most require little to no equipment – meaning you can replicate them right in your living room.
Dance is a great way to exercise if you don’t want to feel like you’re working out and will help pass the time if you’re looking for a way to keep entertained whilst self-isolating. Whether you want to create your own routine or learn some choreography from a specific dance, you can burn between 200 – 400 calories with just half an hour of dancing – which is as many as bike riding, brisk walking or swimming.
Zumba is one of the most effective dances to workout to, as it’s designed to help burn calories and improve co-ordination, but any intensity of dance will ensure you’re keeping active.
Research shows that dance can help lower anxiety and stress levels. Putting aside an hour of your day to focus on dancing will help release any tense energy that builds up during self-isolation, and will leave you with that feel-good factor.
It’s also been proven that dancing can help control cholesterol levels, improve bone density, build muscle endurance, and with no need for any gym equipment, there’s no excuse not to try it. Dancing to your favourite songs can alleviate the chore-like feeling that is often related to exercise, so instead of wishing it would end, you’ll be wanting to carry on throughout the day.
Who can I follow?
Amanda LaCount. The dancer, actress and choreographer has shot to fame with her compelling smile and care-free attitude. Although having danced for Lady Gaga, Rihanna and Lizzo, Amanda has previously been told that she’s not the correct ‘body-shape’ to be a successful dancer, but the fitness influencer hasn’t let such comments stop her. With an Instagram full of energetic choreography, inspirational advice and her #breakingthestereotype campaign, Amanda is proof that anyone can be up and dancing.