WELL BEING DURING LOCK DOWN

How to exercise well in your home during lock down

Week 2 New Zealand Lockdown

How to continue to exercise well in your home during lock down

  1. Continue with your regular outdoor walks. Take the opportunity to go outdoors, ensure you are at least 2 metres away from any other person, and enjoy a comfortable walk. Walk at a brisk pace if you are up to it, enough to get a mild puffed feeling to your breathing, but not so puffed that to hold a conversation is difficult. Walk for up to 1 hour. This can be at any time of day.
  2. Remember, no tramping, boating or swimming permitted.
  3. Keep to your usual schedule of waking, tea breaks, meals and sleeping.
  4. Restrict your couch and recreation screen sitting time to no more than 2 hours per day.
  5. Exercise in short intervals, more frequently; try 3 times daily for 10 min.
  6. Use each room in your house for a different form of exercise.
  7. Exercise is important for both your body and your mind.

5. Exercise is important for both your body and your mind.

Here goes again, this remains the same:

  • Warm up in your bathroom, this room is most likely to have some moisture with 3 slow, long OUTBREATHS. You can use another room if you prefer.
  • At the end of the outbreath, pause and hold the moment for 1 second before you relax to let the diaphragm do its work with a relaxed in breath.
  • Roll your shoulders together 5 times in slow circles backwards. As you roll them, keep your eyes open and visualise with your imagination each muscle group in your body letting go of any tension.  
  • Visualise and feel how to relax muscle tension in this order:
    • Feet and toes
    • Front of legs
    • Back of legs
    • Buttocks and hips
    • Stomach
    • Back
    • Chest
    • Neck
    • Shoulders
    • Jaw – ensure your tongue rests on the top of your palate in your mouth
    • Cheeks
  • Finish with another slow, long outbreath.

Here is a plan for week two of our NZ lockdown.

Each exercise is done in a different room of the house. Each exercise sequence is applied once per day. There are three different sequences, hence; you have three different sequences of exercises to apply each day. If you particularly enjoy one sequence; you are welcome to apply it three times a day instead.

Sequence one: To be applied in Room 1 in the morning

Use your voice as this also exercises the diaphragm.

  1. Warm up with the breathing and muscle tension relaxation above.
  2. Walk on the spot 1min as if you were a boxer; keep a relaxed, rhythmical pace; lift your knees a little higher as if you were boxing and punch your arms. Feel your shoulders moving as you bend and straighten your elbows to swing your arms. The elbows should not lift higher than your shoulder height.
  3. Pause and say out aloud: I can nail this!
  4. Now continue to box, on the spot, with slightly quickened steps for 10 steps.
  5. Pause and say out aloud: I am nailing this!
  6. Relax back to your previous relaxed, rhythmical pace for 1 minute as per no 1 above.
  7. Box and punch 3 steps forwards, 3 steps back; 10 times. Ensure that where you take your steps is clear of obstacles or mats.
  8. Pause and say out aloud: Now I can relax!
  9. Relax back to your previous relaxed, rhythmical pace for 1 minute as per no 1 above.
  10. Imagine you are punching in deep, thick mud. It is cold and wet; sticky and sludgy. Walk 10 steps on the spot doing the boxing actions that involve heaving your way through this thick mud. Make puffing sounds with your voice as you do this walking action.
  11. Pause and say out aloud: Phew, a crazy and great work to live in!
  12. Warm down with the breathing and muscle tension relaxation above.

Sequence two: To be applied in Room 2 around the middle of the day.

  1. Warm up with the breathing and muscle tension relaxation above. Use a room/floor surface that does not have a mat on the floor.
  2. Use a pair of socks wrapped together or an old pair of stocking stuffed.
  3. Set a target where you have some space e.g. garage or hallway
  4. Roll your stuffed soft object to the target using the action to play bowls.
  5. The release of the soft stuffed object uses a movement similar to a lunge. Remember to take the back leg through forwards when you stand up. Do not move your body backwards
  6. Hum or sing a few lines of a favourite song as you play your modified version of bowls in your home.
  7. Focus again on your posture:
    1. Feel your knees unlocked/soft, not bent, but not stiffly tight all the way back.
    1. Feel that most of the weight of your body is over the balls of your feet, and not your heels. You may need to shift your hips a little forward to achieve this.
    1. If your pelvis is over the balls of your feet; your knees are soft; your shoulders should align correctly. If not, do not tense your knees again, keep them relaxed and gently feel your spine lengthening as if a wee elastic is gently stretching you up to the ceiling. This brings your shoulders to their correct resting position.
    1. Do not try and pull your shoulder back; rather let your body align itself correctly so that your shoulders are placed where they belong.
  8. Warm down with the breathing and muscle tension relaxation above.

Sequence three: To be applied in Room 3 in the later afternoon or evening.

  1. Warm up with the breathing and muscle tension relaxation above.
  2. Sit on a chair. Move your buttocks to the chair edge.
  3. Cross your arms over and place hands onto the opposite shoulders.
  4. Stand up from the chair.
    1. March on the spot for 10 steps.
    1. Do 10 wee squats i.e. bend and straighten the knees only about 30 degrees max; keep your feet flat on the floor.
  5. Ensure you can feel the chair behind your legs and sit down again.
  6. Repeat this up to 10 times.  
  7. Warm down with the breathing and muscle tension relaxation above.


Disclaimer: This advice is intended for those without health problems. Please follow your Doctor or Physiotherapist’s advice about exercise relevant to your condition.