Is that run for the bus or train getting harder? Are you breathless as soon as you step out of the door? Or is the walk up the stairs harder?
If your body has changed during this lockdown you are not alone. A huge number of us are doing less physical activity that we were before this pandemic. Our 10,000 steps a day has been cut down to 3,000 because we no longer walk to and from the underground station. Gyms have been closed. Whilst working from home the most exercise you’ve been getting is from visiting either the fridge or toilet.
How can I get fitter?
Well firstly check out our Instagram for Vanessa’s fitness tips. Secondly, promise yourself to just do a little bit more. We have come up with a few tips to kickstart your journey to a fitter you.
Consistency is key:
Without exercise our body can “regress” if we take a step back from the things that physically challenge us, such as that morning run for the bus or the gym 3 times a week. If you want to see improvement in your fitness you must remain consistent. If you have fallen back, don’t worry. If you were physically capable once upon a time you can get back there. Whether you start with something small like a morning walk or you’re a fan of the 5km run it is important you start from somewhere to regain this consistency. Promise yourself to walk to your local supermarket instead of drive. Ensure you always take the stairs instead of a lift. If you maintain these habits, then you should see a difference in your physical fitness.
Some fitness apps may help keep you on track, such as:
- Strava
- Nike run club
- Polar fitness (Accessories required)
- Any device with a pedometer
Diet:
I’m sure over lockdown we have occasionally eaten more than we should have. The odd late night take away had become more consistent than our morning runs. This late night treat is fine every once in a while, but in excess it can take its toll on how you physically feel resulting in you feeling bloated, heavy and sluggish.
When it comes to food it is important to listen to your body. The popular fitness YouTuber Stephanie Buttermore recently documented her journey on her “all in” challenge where she decided to listen to her body and eat according to how she felt. Her journey highlights the importance of listening to our body as we could be doing more harm than good when attempting to follow a diet that we shouldn’t eat.
It’s not always about watching the calories but how what we eat makes us feel. Changing your diet does not have to mean you have to suffer or be restricted Instead, think about the nutrition that will benefit your body and prioritise food with those first. Choose to eat a banana instead of a cinnamon roll because you know your body will benefit from the potassium. Enjoy a juicy piece of steak and know that you are giving your iron levels a boost and have broccoli as a side knowing that it will give you vitamin C to boost your immune system. If you prioritise the foods that will having you feeling better inside, suddenly you will be too full to want to consume anything else. This isn’t to say that you can’t have a cheeky slice of cake or that you have to reject the biscuits being passed around. No food is “unhealthy”, it’s the quantities in which we consume them which can negative effects on our bodies. The MyFitnessPal can help you to track nutritional intake alongside physical activity. The app “Ate” can encourage you to be more mindful of what you are eating and how it makes you feel.
Setting Goals:
Your Instagram feed may be bombarded with images of people with the “perfect” physique sporting your favourite clothing brands or wearing much less. We commend those men and women who have worked hard to achieve their physical goals, but we are also here to tell you that aesthetics are not always the best goal for you to chase. We believe that feeling stronger and more energetic is a more suitable motivator. What will motivate you work on your fitness? Is there a specific goal you want to set? Whether it be a target time to run 5km in or comfortably walking to the tube station instead of catching a bus. Setting a goal based on physical achievements will help you to get fitter. It can help you to monitor your progress, give yourself a measure of achievement and help you to define what fitness means to you. The word fitness might mean something different to everyone, which means everyone will set different goals for themselves. Whatever your goal is, put a plan in place and go achieve your goals!
Finding enjoyment:
Our last and most important tip is to make sure you enjoy what you do. Exercise is not a punishment. We don’t believe in committing yourself to things that make us miserable or feel punished. Choose activities that you find enjoyable and make the most of those. If you’re struggling to find enjoyment in any activity, here are a few tips to help make them more fun:
1. Set up a good playlist – Good music makes time go much faster. Upbeat songs can give us that final push we need to finish a workout or run. You could also find a good podcast to listen to accompany you on long walks.
2. Invest in some stylish gear – Good clothing can also have us feeling good. A new pair of trainers or a fashionable piece of gym clothing can make us eager to show them off. A nice outfit for our fitness activities can have us feeling better about the activity itself.
3. Bring a friend along – Physical activity can be a great opportunity to bond with your friends or to catch up with some old mates. You may even find yourself pushing yourself more because your moving alongside somebody else.
On a final note Remember it is never too late to work on your own personal fitness. Know your limits. Do not burn yourself out, listen to your body and go at your own pace.
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