Ideas for keeping physically active
/Being physically active is a practical, simple way to boost your immune system. This doesn’t mean you need to become an athlete while you are home-bound or push yourself too much. Any small addition of activity to what you normally do, helps. Like breaking up your sitting time by standing up every once in a while or doing few exercises while making tea, climbing your stairs few extra times or walking 10000 steps. Below we share links from researchers, organisations and individuals in our groups, some with more structured exercises that you can pick and chose the most suitable for you (and in line with your physician’s advice).
Also remember:
Consider exercise to be a part of your treatment, together with your diet and medicines.
A single session of exercises won’t change how easily you do your daily activities. But as time goes by, you will start feeling the benefit. Give it a try for a period of three months- that’s how long your muscles take to adapt.
There will be good days and bad days. If some days you feel very tired, allow yourself to take a break. Then start again. If the time off made you feel less fit, start from there and wok your fitness up again. But don’t give up!
Simple moves for strengthening your muscles indoors
Find some suggestions by the National Kidney Federation and based on work our Team has done in the past here.
More exercise examples and tips are shared by the WHO, here.
The “10 Today” audio exercise routines have have been designed to help older people stay active at home during the coronavirus outbreak. These will be available on demand through BBC Sounds and broadcast live on BBC Radio 5 Live Sports Extra.
For a more artistic and graceful touch, some ballet companies share videos with workouts, like this for example.
Refit for Life is a 6-month exercise rehabilitation plan for transplant recipients.
Trying an app workout
Rosey Billany reviews and suggests…
“I promised a little while ago that I would review various apps for workouts. After using a few I have settled with an app called Fiit which is available on iPhone/iPad and Android. It is largely designed for Apple products but works well on Android. It has free content or a premium subscription. I have gone for a subscription as I like it a lot and am not paying on gym fees at the moment. Believe it or not...I think this makes me work harder than the gym!
So the app itself is based around 3 studios (cardio, strength and rebalance). Rebalance is a bit of Pilates, yoga, core etc. Classes are 25 or 40 minutes long. There are set training plans (3 available on the free version but many more on premium) or there are individual classes. You can set your settings to whatever fitness level you have (entry to advanced) and each class gives you a description of the level. Some classes require equipment but most don't. There are 'live' classes and leader boards on the premium version (which I don't currently get involved in).
I am currently doing a 6 week 'lift' plan. I ordered some dumbbells online. Don't be put off by the heavy weights that some of the instructors use...I use nowhere near what they have and still get a really decent workout. It is best to start low. Don't forget 2 water bottles filled with water, sand or gravel work well as weights! The lift plan is 4 sessions a week. It has 2 sessions that are more cardio based, 1 that is slower and more focused on the weights and 1 that is a rebalance (to stretch and relax).
You can really get involved as much or as little as you want with the app. There are fitness trackers you can buy from them that track heart rate and 'fiit points' and repetitions during classes. Several fitness trackers also link to the app nicely (Apple watch, some Garmin etc.). Of course you can just set your tracker and not link it up. I don't have a watch or anything and still find it great but I understand why it would be really motivating. One thing I did buy was a cable to link my phone to the TV (was fed up trying to see the tiny screen while jumping up and down!). This link (towards the bottom) tells you what trackers will link https://fiit.tv/connected-fitness
Bonus: if you have issues and email/message them...they get back to you really quickly!
14 days of cardio is one of the training plans available on the non premium subscription. It is a great place to start. 4 sessions in a week (bit of non stop cardio, bit of combat and a full body stretch class). Just make sure you pick your fitness level in the settings 🙂”
Avoid a low back pain flare-up
I don't know if anyone else suffers with lower back pain? But with more sitting time than usual it can cause it to flare up! Pilates is a great way to try and help it, or if you are just wanting to keep a bit more mobile without an intense workout (although it can be quite hard!). It usual involves some slow stretching and body weight exercises to help strengthen the core muscles.
Here are a couple of beginner style videos to try:
(1) https://www.nhs.uk/conditions/nhs-fitness-studio/pilates-for-beginners/
(2) https://www.youtube.com/watch?time_continue=1&v=6lnI9nEuG0I&feature=emb_logo
(3) https://www.youtube.com/watch?v=lCg_gh_fppI&feature=emb_logo
(By Rosey Billany, exercise physiologist)
Q & A
Question: Do you have any good stair-based things to do? I just did 100 steps - basically just climbing up to a step and back down again 100 times. Felt like reasonable exercise. I have the turbo trainer for the bike but I don't always fancy it.
Answers: Yes! Tried and tested these ones myself...
Don’t let anyone with a camera near you for the ‘stair crawl’ though
https://www.mayoclinic.org/…/7-quick-stair-exe…/art-20390063
Also a good addition is calf raises...standing with your feet slightly off the bottom step and raising up onto your toes and then lowering the heel slightly below the step for a bit of a calf stretch (please not the top step 😅). Good actually for post cycling to stretch the calf as well.
From our facebook group. Used upon permission.
Shared by you
“In terms of my exercise, I have some free weights and use a couple of YouTube dumbbell workouts. I have a step for aerobic exercise and, although it sounds strange, I have a little circuit around the house, where I can walk or jog using all the rooms downstairs so I can get my daily step targets. I’ve also got a stab ball for core stuff. I miss swimming…” (Phil)
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