Exercise outdoors, while you still can
If you’re not self-isolating or unwell, the experts agree you and your family can still go outside to exercise at this stage.
But you must practise social distancing, keep up good hygiene practices, and wash your hands when you get home.
This advice may change in the event of widespread community transmission of this coronavirus, said Adam Kamradt-Scott, an expert in the spread and control of infectious diseases at the University of Sydney.
So walking, cycling and running are still on the menu, as are outdoor sports like golf and tennis although you’ll likely find your local golf course or tennis club will have implemented extra hygiene measures to abide by.
Many public swimming pools have closed as they’re part of larger leisure centres, and some councils have even closed beaches after crowds flouted social distancing guidelines over the weekend.
“We know that exercising in the outdoors has added health benefits for people,” said Carol Maher who researches physical activity and health at the University of South Australia.
Going for a run is also a great way of incorporating some high intensity interval training into your exercise routine, said sports physiotherapist Kusal Goonewardena.
Do one minute of normal pace running, 30 seconds where you’re sprinting, and then reduce your speed to a jog again for another minute.
“When you break up the exercises into those intensities, the body really likes it,” he said.
“And we have found research wise that you probably only need to do about six to 10 minutes to get the effect of a half an hour exercise, which is very powerful.”
Make an effort to move
More than ever we’re going to have to make a concerted effort to be physically active, because these shutdown measures are taking the natural activity out of our days, Dr Maher said.
She recommends planning how you’re going to get physical activity each day to make sure you don’t get really sedentary during the shutdown, which could be in place for months.
“It’s really important to have a routine, even if you’re working from home,” she said, because we know that people who do better and have higher levels of wellbeing tend to have quite routine lifestyles.
“They’ll get up at a particular time and … build structure into their day, even if it’s not kind of being imposed on us by the usual things of needing to be in the office by a particular time or having the kids at school.
Not only can regular physical activity help us deal with the stress and anxiety many of us are feeling, having a strong routine that we’re committed to can also keep us motivated during the long months ahead.
Exercise at home
Now is also the time to start upping your exercise routine at home.
For kids that can be playing in the backyard, for adults there are lots of apps and online workouts, like on YouTube, that offer everything from high intensity interval training to yoga, Dr Maher said.
Mr Goonewardena suggests beginning with some simple exercises that address one of the problems caused by too much sitting in front of our computers or other devices.
“Sedentary postures cause a few things, one is inactivity of the spine. But there’s a tremendous effect of that on mood,” he said.
When exercising, ensure you follow government guidelines.
- Keep a full arm-span (about 1.5 metres) between yourself and other people where possible
- Wash hands often with soap and running water, for at least 20 seconds. Dry with paper towel or hand dryer
- Try not to touch your eyes, nose or mouth
- Cover your nose and mouth with a tissue when you cough or sneeze. Dispose of the tissue
- If you don’t have a tissue cough or sneeze into your upper sleeve or elbow
- Continue healthy habits: don’t smoke, exercise, drink water, get plenty of sleep
- Buy an alcohol-based hand sanitiser with over 60 per cent alcohol
- Stay at home if you feel sick, and undertake physical distancing as outlined in the link above.
Please remember that Triathlon Australia discourages ongoing group training activities through until April 30th 2020. This decision will be constantly reviewed in line with the changing nature of COVID-19 and will be updated throughout.
References:
Lyons, S., 2020. With Gyms Closed Due To Coronavirus, What Are Your Safest Exercise Options?. [online] ABC News. Available at: <https://www.abc.net.au/news/health/2020-03-24/with-coronavirus-what-are-your-safest-exercise-options/12082308> [Accessed 25 March 2020].
Dhhs.vic.gov.au. 2020. Department Of Health And Human Services Victoria | About Coronavirus (COVID-19). [online] Available at: <https://www.dhhs.vic.gov.au/victorian-public-coronavirus-disease-covid-19> [Accessed 25 March 2020].
