By Dr Adele Muscat, from the Institute of Physical Education & Sport
We have all struggled to one extent or another over the past weeks due to COVID-19 restrictions and thoughts related to the virus. Whilst the past weeks were focused on trying to reorganise our routines, working efficiently from home and surviving these measures, in the next weeks, we may want to reflect and see whether we can impact changes within our lifestyle.
For me, the initial frenzy of trying out new recipes died down pretty quickly. This came about when I realised those new recipes may not have been the best for my health (and summer body). Thus, I came to the conclusion that now may be a good time to invest more in my physical health.
Whilst I have always exercised regularly, work demands at times have left me with little time to do daily exercise and to cook healthy meals. So I decided to try and lose those one or two kilos that keep going up every year and that never seem to go down.
I know this may resonate with a number of you too as I have often times spoken to colleagues from different departments who feel the need to engage in a healthier lifestyle but find it is never the right time. Exercise is not only beneficial for our physical health but also for our mental health. Engaging in exercise improves our mood, decreases stress, helps us focus better, improves memory and brain functioning, increases confidence and numerous other benefits.
Any activity that raises our heart-rate may be considered as exercise. However, please do a health screening before you start exercising especially if you haven’t done so in a long time. It is imperative that you start gradually. Here are a few ways one can engage in exercise during these times:
1. Gardening
Gardening can be a great form of exercise as it involves moving around, carrying things and using particular muscles you may not be used to using. Being outside in the fresh air and getting some Vitamin D from the sun is also very beneficial. Time to start putting on a hat and some sun screen on however.
2. Folding laundry
Place your laundry basket on the floor and squat down instead of bending over. Check out how to do a squat properly online in order to avoid any injuries and also engage your core muscles. Squats will work the hips, buttocks, hamstrings, quadriceps and the core.
3. Polish the windows
Your windows have been getting dirty. Time to get those biceps, triceps and shoulder muscles working. Make sure you use both arms, though. Going up and down from a stool or stepladder will not only work the upper body but the lower body too!
4. Vacuum away!
Vacuuming may be a good workout for your abdominal muscles. Keep the abdominal muscles flexed for the entire duration of your vacuuming. You may also want to perform single leg lunges every few minutes for increased effect!
5. Time to paint the house?
This too may turn out into a good workout. Tighten your abdominals as you reach for higher places in order to strengthen your core muscles further.
