Unfortunately, lockdown means team sport is on hold, gyms are closed, and even outside exercise is limited. However, we can use this time to keep fit in other ways and try new activities to stay active. Who knows, you could even be fitter and stronger by the end of lockdown!

Here are some helpful hints to keep fit during a lockdown:

1. Do what you enjoy

  • If you normally play soccer, do some juggling, set up some soccer agility drills, do the FIFA 11+ program, try some soccer Pilates, or kick a ball at a wall to maintain and improve your touch.
  • If rugby is your game, practice passing a ball at a target or to a household member, and try some rugby-specific strengthening exercises such as push ups, lunges, or sprints.
  • If you’re a netballer or basketballer, work on your shooting or passing or try the Netball Australia KNEE Program.
  • If you’re a cyclist – that’s easy! If you have a trainer or stationary bike, there are some great apps for social trainer rides, or complete 5km time trials around your suburb and see how many you can fit into an hour. You can also try some stretching, body weight exercises, and stretch and loosen your muscles with a foam roller (foam rollers are available for purchase at most of our clinics).
  • For runners, try treadmills, laps around your suburb, running drills, or a riding a bike and exercises like hops, jumps, and step-ups will all help strengthen those running muscles.
  • If you are a gym goer, use whatever equipment you have at home. You can design your own workout, follow an exercise app, or book a telehealth appointment with one of our Exercise Physiologists or Physiotherapist to design and coach you through a tailored workout.

For more ideas, you can always contact your Physiotherapist or Exercise Physiologist for guidance on how to get the most out of what you can do at home.

2. Vary your workout and keep it regular

It’s great if you can manage a workout every day for 30-60 minutes. Use lockdown as an opportunity to try something new each day.  Here are some activities you can try while in lockdown:

  • Yoga
  • Pilates
  • HIIT workouts
  • Sprints on your driveway or at your local park
  • Running relays with your family or household
  • Stretching
  • Bodyweight exercises
  • Set up a circuit in your garage or even around the house (this is a great one to include the kids). Your exercises could be squats, burpees, sit ups, and balance challenges.
  • Sport-specific drills and skills
  • If you don’t own weights, use your kids, a pet, or your partner; they will find it even more entertaining than you
  • Try an online class with your Physiotherapist, Exercise Physiologist, gym, or coach.
  • Try an online group class by one of our clinics.
    • Call the clinic hosting the class you’re interested in to book your place. A free trial session is available and you can purchase passes for multiple sessions. Classes run on school terms and may be eligible for private health rebate.
  • Try our general body strength workout, minimal equipment required.

It’s important to give yourself a rest day when you need it but avoid more than one day off as it is very easy to drop out of your regular exercise when you are out of your normal routine.

Remember to avoid overloading your body with new activity too. Gradually increase new activities to avoid overuse and other injuries.

3. Challenge your team-mates or friends

If you normally play a team sport or have a competitive nature, setting a team challenge is a great way to engage your teammates, friends, and family during lockdown and keep your body moving. Challenge your teammates with all sorts of activities for bragging rights or prizes. This will also help you stay connected with your friends and active.

Some example challenges include:

  • Plank hold
  • Push ups
  • Calf raises
  • Sit ups
  • Hop distance
  • Best balance on one leg with our eyes closed
  • Who can get the ball in the basket from the furthest distance
  • Highest soccer juggles or longest ball balance

You can keep track of who wins the most challenges and all chip in a takeaway dinner, voucher, or prize for the winner(s).

Final Thoughts

Staying positive during lockdown is essential to maintaining your overall health and wellbeing during a challenging time. Rather than stressing about what you can’t do right now, enjoy what you can, try new things, challenge yourself, rehab any problem areas or existing injuries, and most importantly, keep smiling.

We are here to help you during lockdown with telehealth appointments and face-to-face (with masks and other COVID-19 health measures in place) available with our clinicians to develop exercise or mobility programs, complete assessments, and hold follow-up sessions, or join one of our online classes. Book an appointment online or via phone and you can contact us if you have any questions.

Stay healthy and safe!

Check out SportsCare's online group sessions from the Cowper St, Woolley St, and Weston clinics.

Check out this general body strength workout plan for some lockdown fitness ideas.

Photo by Arek Adeoye on Unsplash

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