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Resources to help you keep fit during lockdown

Exercise…Working Out…Gains…

These words might strike fear into the hearts of some or invoke a rush of adrenaline for others, but there is no doubting the benefits of regular exercise for our health and wellbeing.

It’s important to stay active for all ages. It can reduce the risk of developing diseases and health conditions such as cancer, cardiovascular diseases, type 2 diabetes and more. Regular physical activity can lower your risk of falls, especially with older adults. It also has a positive impact on our mental health and wellbeing, from boosting moods, relieving stress to reducing anxiety.  For example, regular exercise can lower the risk of depression and dementia by 30% (Department of Health and Social Care).

The guidelines from the NHS for adults are to engage in physical activity every day and strengthening activities on at least 2 days a week. This should accumulate to at least 150 minutes of moderate aerobic activity over a week. This may sound a lot for those of us who are not regular gym users, but it includes many everyday activities. Pushing a lawn mower, washing your car, dancing and hiking all count as moderate aerobic activities! It’s even better to combine them with more vigorous exercise.

Even if you are already the Usain Bolt of your living room, it is important to find the level of intensity that’s right for you. Any type of physical activity is good. When you do get your heart pumping, be proud of taking the first step that is often the hardest part. You are already a hero!

Gyms will be opened after phase three of the exit-lockdown plan, but there are now more options to stay active for most of us as the measures ease up. We can now exercise in groups of up to 6 people from other households; provided a 2-metre gap is maintained. Players of team sports can now train again. You can use local outdoor facilities such as the Telford athletic stadium and Horsehay Village Golf Centre.

Tennis fans like myself are glad to hear that doubles tennis is allowed with people from outside of your household, as long as social distancing is practised. The tennis courts at Bowring, Hartshill and Dawley parks are all free to use!

Here we provide a collection of gym free resources to help you keep fit and healthy during lockdown. They cater to various levels of fitness with a focus on indoor activities.

The links are provided for guidance and motivation. Please consult your medical professional before you attempt any of the exercises or if you are unsure about their suitability.

Online Guides and Articles

Here are some online guides and articles on different exercises that are easily done at home and do not require any equipment unless stated otherwise.

General:
  • NHS Home Workout Posters – Compilation of posters that illustrate different workout routines, from stairs workouts to yoga
  • NHS 10minute workouts – Simple 10 minutes workout routines along with warm up and stretching. The short time makes it easy to fit into busy schedules
For children:
For older adults, inactive adults and/or those with injuries:

Online Videos

Sometimes it can be difficult to visualise the movement of exercises without seeing them in action. Below are various videos that you can easily follow:

  • NHS Fitness Studio – Instructor led videos on different workout routines, pilates and yoga
  • Selection of YouTube Channels
  • The Body Coach TV – Collection of home workouts. You can follow the “PE With Joe” series which are 30 minute PE lessons streaming live every Mondays, Wednesdays and Saturdays at 9am BST. All previous streams are available. You can choose a specific playlist curated for children and older adults.
  • FitnessBlender – Comprehensive collection of workouts, pilates and yoga routines that cater to different difficulties, length, muscles group and more. They include exercises with or without the need for equipment
  • CosmicKidsYoga – Yoga and Mindfulness exercises aimed at children

Join our UCTelford Webinars

Our centre is hosting a series of live streamed lectures on a range of topics related to fitness and health. You can learn more about the history of sport to taking part in practical exercises. If you have missed any of our online sports and fitness related events, some of them are being uploaded to the University Centre Telford YouTube channel. 

Social Media

With more than 3.8 billion daily active social media users recorded at the beginning of this year (Digital 2020 Global Overview Report), social media is an accessible platform that is already engrained in most of our daily lives. Below is a selection of classes that you can follow today:

Mobile Apps

Apps on your phone and other fitness accessories provide convenient ways to track your exercises and use social network features to enhance your fitness experience. For example, you can track your running distance, speed and route with most phones with GPS and built-in pedometer. All are available on Android and iOS. 

Running is a great free way to stay active and to get some fresh air. These apps help you track your progress and provide coaching for beginners to more advanced runners.

Fitness Games

Maybe you are not feeling motivated to start your workout routine. Or you are looking for fun ways to get into regular exercise. You could pick up these free games that will keep you entertained and get you sweating before you know it.

We cannot take responsibility for pages maintained by external providers and information contained. They do not constitute an endorsement or an approval by University Centre Telford of any of the products, services or opinions of the corporation or organization or individual.