What home exercises can I do in coronavirus lockdown? Experts’ guide from living room workouts to yoga
WITH everyone cooped up in lockdown and gyms closed, now might seem like a hard to get active.
But it doesn't need to be - and what's more, the effect of physical exercise on our mental health cannot be underestimated.
The Sun's You're Not Alone campaign has launched a series to raise awareness of the coronavirus pandemic's effect on mental health.
"Exercise doesn’t just keep us in good shape physically," says Dr Elena Touroni, a . "It boosts happy hormones and reduces stress, leaving us feeling happier and more relaxed.
"It can also lead to an increase in productivity by increasing our focus. After exercising, you’ll find it easier to block out distractions and concentrate on the task at hand."
There are plenty of simple and effective workout plans to keep your body and mind healthy.
"Keeping fit and eating well is an essential way to ensure you boost your immunity, mood and energy levels.
";Don’t be disheartened if you cannot continue with your current fitness regime.
"Remain motivated and open to trying new things to keep your fitness levels up."
Exercise with kids, while learning
By fitness presenter 'Mad Lizzie' Webb from ITV’s TV-am and founder of
She says: "Long before I shot to fame as ‘Mad Lizzie’ [in the 80s], I was a teacher at an urban boys comprehensive school.
I loved it, but each day I struggled with a dilemma: why did we expect school pupils to learn when sitting at their desks for the majority of the day? It seemed crazy to me.
My solution was to introduce dance and drama classes into the curriculum. I could quickly see the fantastic benefits of exercise, dance and sport as a way of processing academic learning.
Now, with children stuck at home, it’s the perfect time to introduce my method to the nation’s living rooms - a great way to stave off boredom, keep fit, have some fun and learn at the same time.
For older children I combine fun manoeuvres with anything from times tables to language lessons, like the one below. Oh, and it’s good for parents too!"
Learning on the move
Stand opposite a partner or in a circle as a family. Keep a rhythm going as you would with rote reciting. Use the words '1 11 is 11', '2 11’s are 22', '3 11’s are 33' - and so on. Repeat or share lines with someone to change it up.
1 x 11 = 11 Circle both arms, (stand feet a little apart)
2 x 11 = 22 Punches in front
3 x 11 = 33 Squats, (keep feet flat on floor)
4 x 11 = 44 Each knee up, (tap each one)
5 x 11 = 55 Heel digs, (each heel on the floor in front)
6 x 11 = 66 Lunge, (forward and back with each leg)
7 x 11 = 77 Jogging on spot, (fast)
8 x 11 = 88 Hopping on one leg
9 x 11 = 99 Star jumps
10 x 11 = 110 Skipping, (feet together)
11 x 11 = 121 Jump twists feet together
12 x 11 = 132 Jumps side to side feet together
You're Not Alone
EVERY 90 minutes in the UK a life is lost to suicide.
It doesn't discriminate, touching the lives of people in every corner of society - from the homeless and unemployed to builders and doctors, reality stars and footballers.
It's the biggest killer of people under the age of 35, more deadly than cancer and car crashes.
And men are three times more likely to take their own life than women.
Yet it's rarely spoken of, a taboo that threatens to continue its deadly rampage unless we all stop and take notice, now.
That is why The Sun launched the You're Not Alone campaign.
The aim is that by sharing practical advice, raising awareness and breaking down the barriers people face when talking about their mental health, we can all do our bit to help save lives.
Let's all vow to ask for help when we need it, and listen out for others... You're Not Alone.
If you, or anyone you know, needs help dealing with mental health problems, the following organisations provide support:
- CALM, , 0800 585 858
- Heads Together,
- Mind, , 0300 123 3393
- Papyrus,, 0800 068 41 41
- Samaritans, , 116 123
- Movember,
Use meditation to improve mental strength
By Jasmin Harsono, a meditation teacher and founder of wellness lifestyle brand .
She says: "The benefits of meditation are endless. It reduces the physical, emotional, mental and energetic impacts of stress, promotes emotional health, and helps alleviate depression and anxiety.
It may lower blood pressure, increase mental strength, and focus, improve memory, mood and emotional intelligence.
Try this grounding meditation for five minutes, three times a day:
- Keep track of the time by setting an alarm clock.
- Find a quiet space where you won’t be disturbed.
- Adopt a seated position, with a tall spine - (this helps you to stay focused, and move your breath through the entire body).
- Make sure that you are comfortable.
- Take a moment to check in with yourself. How are you feeling right now?
- Gently close your eyes and rest the palms of your hands on your belly.
- Bring focus to the natural movement of your breath. Breathing in and out. Stay here for 1 minute.
- Now feel the palms of your hands moving outwards as you breathe in and move inwards when you breathe out.
- At the end of the five minutes, take a deep inhale and exhale (big sigh).
- Take a moment to check in with yourself again.
If the mind wonders at any time, that is perfectly normal, when you notice this happening, return your focus to your breath, breathing in and out and see the gentle movement of your hands moving in and out."
Additional reporting by Abby Wilson, Rebecca Pocklington and Kathryn Knight