Finding it difficult to stay active whilst self-isolating? Read this list to find out how #TeamDefiant have been keeping fit whilst stuck at home.
Managing Director, Loretta / Coach Sam – Couch to 5k
Couch to 5k is an NHS week by week plan that’ll get you running 5k in just 9 weeks. The programme gets you doing 3 runs a week whilst listening to a trainer, where you’ll alternate between walking and running in a 20-40 minute routine. You can download the app or download the podcasts from iTunes, and read up about the exercise programme on the NHS website. So far Sam is on day 3 of the workout, and Loretta is on day 2 – you can follow her progress on Facebook. This workout can be complete on your daily exercise outside, or inside if you have a running machine.
Social Media/Marketing Expert, Maddie – yoga and meditation
Yoga is great for very low-energy activity that loosens joints, strengthens muscles and clears the mind. It is also really adaptable, meaning whatever your accessibility issues, you can enjoy the benefits of yoga. Maddie has been using the Downward Dog app, which is free until summer for students and teachers. However, YouTube have loads of great tutorials, and specifics can be found if you search ‘chair yoga’ or ‘wheelchair yoga’ for example. Here is also a helpful link to 8 wheelchair yoga poses.
For meditation, Maddie uses the Simple Habit app, which has dozens of free sessions to try. You can select ‘on-the-go’ routines if you only want to mediate for 5 minutes, which has options including tough day, morning yoga, sleep, SOS, and so more. They’ve also been uploading a lot of anxiety relieving, crisis aversion and coronavirus fear alleviation sessions in case everything is becoming a little overwhelming. Both yoga and meditation are great for your mental health, which is important to look after during this stressful time!
Head Coach, Joel / Coach Sam – home workout routines
Head Coach Joel has been doing various home workouts, from YouTube sessions to self-made routines. Today, Joel tried out Joe Wicks’ P.E. sessions, these are on YouTube at 9am Monday-Friday, but can be accessed at any point if you’re not about at that time. If YouTube isn’t your style, then there are plenty of apps that you can download, from ones focussed on specifics such as abs workouts, or more broad cardio workouts. 7 Minute Workout is a great app that takes less than 10 minutes out of your day, and gets you doing all sorts from star jumps to wall sits. This website has an extensive list of seated workouts, which range from aerobics to general cardio.
Coach Sam has been doing his home workout on an app literally called Home Workout – No Equipments! This app is available on both Android and IOS, and gives an extensive list of workout options such as arm & shoulder, back, leg, and back. This app is definitely for the more gym-focussed exercisers, but even for those who haven’t worked out much before Home Workout has a helpful video guide and coach tips to help you through.
Star Player, Callum – Wii Fit
If you’ve spent your extra time at home, you might have dug out your old Wii console like Callum has! Everyone is probably familiar with Wii Fit, but it’s a great way to stay active whilst playing games. This is a particularly good method for anyone who doesn’t like working out but wants to stay fit, as it’s hard to remember you’re being active when doing simulated hula hoops! The general advice for fitness is that you should do around 20 minutes a day, and Wii Fit has a wide range of 1-20 minute exercises that’ll get you up to that number.
For updates on other home workouts or ways to remain active, keep an eye out for Defiant Sports Facebook Page, where we will be sharing all sorts of routines and advice. Our next workout to come will be a sensory circuits video, so make sure you’re watching the page for when this is shared!
Stay Defiant,
#TeamDefiant