Keeping Active During Lockdown

It has been widely accepted that cocooning and self-quarantining are the most effective ways of keeping the most vulnerable members of our society safe during these difficult times. However, long periods of isolation can have significant impacts on our physical and mental health. Under these conditions, it is all too easy to fall in to a sedentary lifestyle.

The World Health Organisation is one of the many expert bodies that identify physical activity and relaxation techniques as a valuable tool to help remain calm and promote health. They recommend completing 150 minutes of moderately intense exercise per week. There are numerous ways an older person can achieve this goal.

Small day to day tasks like household chores and gardening all add up and contribute to keeping active. Below, we have outlined a number of activities that would be ideally suited to an older person cocooning of self-quarantining. We recommend these activities be completed in the company of a carer or family member. For individuals with any physical restrictions/impairments, we also advise consulting your doctor before beginning a new or vigorous exercise routine.

Move Mindfully
With longer periods spent at home, it is too easy to find yourself sitting in the same position for long periods of time. To break up the routine, try to create the habit of moving around every hour or so. Simply walking to the kitchen for a cup of tea can help, or even completing some light stretches from your chair.​

Walking
You can use this as an opportunity to explore your area and connect with nature, just be sure to take note of your 5k radius. Walking is a such a simple yet enjoyable exercise. Walking on the spot, or around your home is just as beneficial as doing it outdoors. You can even take on the stairs for more of a challenge. Its as easy as putting one foot on front of the other.

Yoga
Yoga is a great way to keep the body moving and is suitable to all ages and levels of mobility. Continued practise can increase strength, balance and flexibility. Whether you just want to touch your toes or learn to stand on your head, there are numerous guides and classes available online to get you started that can be followed at home.

Circuit Training
Circuit training is one of the best ways to exercise as it is highly customisable, each part of
the circuit can be specifically chosen and adapted to suit individual ability and needs. Simply
choose 4-6 different exercises and switch between them, doing reps of 15-20 at a time. We
recommend including squats, leg raises, lunges and chair dips as these are simple but highly
effective exercises to increase strength, fitness and overall health. You can also include the
other activities from this list in your circuit.

Physical activity not only promotes health, is a great way to prevent boredom during periods
of cocooning and self-quarantining. It’s a great opportunity to set goals and develop new
skills that will continue to improve your health long after the Lockdown comes to and end.

​