On Monday we all heard the devastating news that we are now in our third lockdown. Just when we thought 2020 was over and this year would be so much better, we get hit with another lockdown 4 days in. You may be thinking what is the point in trying to get fit? With the gyms closed again it may seem like there is no hope. But, before you give up on your new year's resolutions, we are here to help you power through your fitness resolutions during the new lockdown. Feel Good Contacts has teamed up with Personal Trainer, Badrul Islam to give you tips on how to get through the workday, and how to combat fatigue and weight gain.
Working from home can have you sat at a desk for a long period of time, sometimes the majority of the day. This can mean you are not metabolising sugars and fats. Research shows that sitting for long periods can be detrimental to your health and wellbeing. The World Health Organisation listed inactivity as the fourth biggest risk factor in global adult mortality. Luckily, there are exercises you can do in order to stop fatigue and weight gain.
Find a buddy
Find a co-worker or friend that has similar fitness goals as you, so you can support each other. It is easier to stick to a resolution if you have someone to go through it with, it helps you to maintain a schedule. You could even have regular Zoom workouts!
This is a great way to control your consumption and can save you some money as you will not go for the quickest most expensive option if you are in a rush. Or even better, it will stop you from the temptation of ordering a takeaway! Chicken, turkey and egg-based lunches are packed with protein providing you with what is needed for calorie burning muscles. Fish like tuna and mackerel are cost effective sources of protein that will also increase your energy and the omega-3 will help you to maintain a sharp mind and improve your eyesight. Vegetables are also very important, they are full of vitamins, minerals and guilt-free calories, you can also have them as snacks throughout the day. Fruit, protein shakes, and natural fibre bars are also great for when you would like a snack.
Drinking water is one of the easiest ways to manage body weight and reduce your food consumption. An easy way to ensure you are drinking enough each day is to fill 2 bottles and keep them to hand. Full water bottles can also make great substitutes for dumbbells or weights too! If you like to drink warm drinks during the work day like tea or coffee, try swapping these for herbal drinks, or black coffee.
Why not try your Zoom meeting stood up? As well as getting you up on your feet, research shows that these types of meetings are a good way of increasing efficiency, making sure that the meeting doesn’t stretch to an hour when it can be done in half the time. So why not suggest it to your team.
Mobilise your muscles
If possible, stand up and do your work rather than sitting at your desk. Standing uses more muscles and burns more calories than sitting and it’s good for your back and posture. If you are unable to stand whilst doing your work, try standing up every 30 minutes to stretch your chest and extend your spine. Stretching is essential for maintaining good posture, especially when hunched at a desk for several hours a day.
Set an alarm
Try setting an alarm to break up long chunks of sitting, maybe every 30 minutes when your alarm goes off, get up and walk to the kitchen or somewhere else in your house. you could get up every half an hour to get a glass of water, this way you are staying active and hydrated.
Exercise while you wait
Whilst you are waiting for the kettle to boil, try some light exercises such as squats, calf raises or lunges.
Get some fresh air
Go for a walk in your lunch break, the cold fresh air will even help wake you up and get you ready to continue the day. Use your lunch break for a workout, go to your local park for a power walk or run. If you are not used to running the NHS' Couch to 5K app podcast will help you out and ease you in gently. If you are looking for an added exercise on your run, try doing pull ups on the monkey bars in the park, or even better if your park has gym equipment, stop and use it!
Nimesh Shah, Marketing Director at Feel Good Contacts commented: “By keeping ourselves healthy during lockdown three, we will be happier, have more energy, less sick days and be more productive.”
For exercise you can do while you work, try these deskercise routines which are simple but effective. Repeat each exercise 20 times and in no time you will feel refreshed and energised.
Bottle dumbbell over-the-head press: Sitting on a chair, hold a bottle of water laterally in each hand, with your hands next to each ear. Press above the crown of your head, making sure your upper arm finishes by the side of your head.
Bottle dumbbell skull-crushers: Laying on the floor with knees up, holding a bottle of water in each hand, extend your arms over your chest, keeping your arms straight, tilt your arms 20 degrees so your hands are over your face. Bend your elbows so your hands come towards your shoulder but do not allow your shoulder to move. Then extend your arm back to the start position, maintaining no movement in the shoulder.
Bottle dumbbell curls: Holding a bottle in each hand, have each arm extended to the side of your torso. Keeping your elbows tucked into your ribs, flex elbows in until hands almost align with your shoulders. Then slowly extend.
Reverse flyes: Resting your forehead on the back of your chair with bent knees, maintaining a neutral spine so that your torso is almost parallel with the floor. Hang your arms below your chest with a slight bend in your elbow. Pull your arms and hands out laterally so they end up horizontal to the floor and lower them slowly back to the start position.
Standing calf raises: Standing with your feet shoulder-width apart and toes pointed forwards, raise yourself up onto your toes, then lower yourself down. Repeat 20 times.
Push-ups on your desk: Placing your hands on the edge of your desk, bend your elbows to lower your chest towards the desk, then push off your hands to raise yourself back up.
Tricep dips on your desk: Facing away from your desk, place your hands on the edge and bend your elbows to lower your body whilst simultaneously bending your knees. Then push yourself up again.
Knee tucks: Sit at the edge of your chair and hold onto the arm of the chair. Bring your knees and ankles together and raise your knees.
Squats: Stand with your feet about shoulder-width apart and bring your hips back to lower yourself. Keep your chest up for maximum effectiveness and make sure you push through your heels to raise yourself back up.
So, now you have no excuses to quit your New Year's resolutions, it is quick and simple to fit the exercise into your day. By making small changes and having a positive mindset, you will be on track to your goal in no time!