Movement: The New Normal
How often do you say you’re going to work-out and then don’t? You are not alone.
During lockdown, Sport England¹ monitored physical activity and concluded that one third of adults were achieving 30 minutes of exercise on 5 or more days a week. However, the wider impact of coronavirus on physical activity has been shown to have a more negative effect on the capability, opportunity and motivation of some groups including women, the elderly and some people in the BAME community¹. Lack of motivation has been further noted as a barrier to exercise in a focus group in adolescence².
Exercise and Health.
Movement is important for health³; especially during the current coronavirus pandemic where keeping active, in a safe environment, may help support our mental and physical health⁴. While exercise has not been shown to prevent coronavirus, it may contribute to the healthy functioning of the immune system⁵ ⁶ and support mental health ⁷ ⁸. Read more about this in our article on Exercise and COVID-19 here.
How much should we be doing?
For adults in the UK, the government physical activity guidelines are ⁹:
At least 2 hours 30 minutes of moderate intensity activity a week; this could be achieved by doing 30 minutes of cycling or brisk walking, 5 times a week.
OR 1 hour 15 minutes of vigorous intensity activity a week; this could be achieved by doing 25 minutes of running or football, 3 times a week.
AND Strength and/ or resistance training 2 times a week; this can include bodyweight exercises and carrying heavy shopping bags. To fit this into your day, the NHS recommends splitting activity up throughout the day, it all adds up¹⁰!
Our advice for enjoying movement:
Dedicate time and space. This may be by creating a space to workout in, as well as a schedule that includes a few small personal fitness goals¹¹.
Make it fun. This may be by choosing exercise that you enjoy¹², have your favourite music playing¹³ or work out with friends ¹⁴ ¹⁵ (even via video call)!
Start out small. Perhaps begin with a short walk or plan one session of movement a week. It may help you to subscribe to an online fitness platform or look at free resources online. We have an article with several places you can start here.
What can we do at home?
Over the past few months, the online fitness space has expanded. We have created a list of our favourite online exercise resources here.
Ideas to help us move at home:
Get the kids involved and get outdoors. You could go for a run, play games or go for a bike ride. Take a look at Change 4 Life for more ideas¹⁶!
Have a dance party with some of your favourite songs, either by yourself or with members of your household¹⁷.
Play active video games that involve movement, for example dance games¹⁸.
Park further from the entrance of where you are going, or get off the bus one stop early when you go out, to increase your walking time ¹⁰.
A note on exercising outdoors
If it is sunny, keep sun safe by wearing suitable clothing that does not allow the sun through, hats, wrap around sunglasses, at least factor 30 sunscreen and keep out of the midday sun where possible¹⁹. Remember to keep hydrated when exercising and increase fluid intake further on warm days²⁰. Read more about hydration in our article here.
Be sure to keep safe and maintain social distancing measures, wear a mask if appropriate²¹.
Authors: Georgina Hardy, Emilia Fish, Jade Mottley
References:
https://link.springer.com/content/pdf/10.1186/s12889-020-08740-3.pdf
http://perspectivesinmedicine.cshlp.org/content/8/7/a029694.short
https://www.sciencedirect.com/science/article/pii/S0022395616300383
https://www.tandfonline.com/doi/abs/10.1080/1612197X.2009.9671894
https://www.nhsinform.scot/healthy-living/keeping-active/getting-started/keeping-motivated
https://www.tandfonline.com/doi/full/10.1080/23750472.2020.1757494?scroll=top&needAccess=true&
https://www.nhs.uk/live-well/healthy-body/sunscreen-and-sun-safety/