As we take steps to recover as people and as a society, for many it is not a time to hibernate over the winter - but to take steps to get back to total wellbeing.
Just one of the scary statistics to come out of Lockdown(s), is that the average adult working at home since last year, spends 14 hours less hours a week being physically active, and has gained almost 4kg during this 1-year period. We also know that total physical and emotional well-being has in most cases decreased, with general signs of loss of some general fitness, get up and go, daily routine, motivation and structure. People have unfortunately increased their mental fatigue, their stress levels, their bedtime and have become more vulnerable and their immune system has taken a hit too.
If this sounds familiar to you then it is time to reverse this!
It is time to take control and to enjoy life. Boost your well-being by becoming more active, by improving your nutrition and immunity (include more vitamin C, D and add zinc), by soaking up some sunshine - seize life. Look after yourself and others if you are capable of doing so. Plan and act NOW to improve YOUR total activity, start to condition your mental and physical well-being as it takes time to get back up. For those who are struggling to re-gain their energy levels, routine, their motivation, hunger and/or passion to prepare fully to get to (some) normality, Fit For Anything (FFA) has created this gentle 5 step guide below on how to slowly get back to improved physical and mental well-being.
Re-gain structure: Stick to a structure which works best for you and your household. Be determined in your approach as this will drive both the motivation and the consistency which will lead to better energy levels. Try to go to sleep by 10.30pm, sleep for 7-8 hours, have breakfast and do some exercise within the first 2 hours to help you to get ready for the day. Structure contains some planning to include possible work commitments, family obligations and/or on-line events. It may seem daunting and downright impossible to add anything else to your plate initially, but the results are worth the effort.
Re-gain motivation: As mentioned at the start of this blog, things are improving, there is light at the end of the tunnel. We have to make the most of our time and live with some degree of purpose. If that doesn’t help motivation perhaps working towards a personal goal such as becoming niggle free, toning up, aiming for a specific event or losing weight may assist you. For previously relatively fit individuals, it takes 6-8 weeks to condition your body. With indoor gyms re-opening from 12th April it leaves you almost 6 weeks to kick-start your journey to improved well-being. Finding the motivation to get back to the gym and become healthier must come from within and your mind-set needs to be in it as well, don’t just physically want it. Ask yourself - why do you really want to get back to it? In terms of fitness, what drives you, what is your desired outcome doing exercise? Do you want to get stronger, fitter and faster, do you want to become functionally fit? Is it to reduce your imbalances and/or niggles, improve posture or do you see it as working on your physical appearance? Have a scheduled plan!
In some cases, it is wise to consult your doctor, osteopath, physical therapist, physiologist or personal trainer as a first point of call before you take action. These health practitioners will likely perform a quick evaluation of where you are at in terms of strength, flexibility and cardiovascular health. In doing so, health practitioners can ensure you are healthy enough for physical activity and can guide you on how to remain safe and compliant. That physical evaluation can assist and encourage you to feel strongly about taking action. If you are local, and need to assess fitness to return to exercise, I am a personal trainer and physiologist based in Chorleywood who can make a fair assessment of your current physical fitness level and assist you all the way and in case of more complicated scenario’s, complicated injuries and so on I can also recommend other health professionals such as The Osteopathic House in Rickmansworth as a good point of call.
Take your time getting back into a routine: Depending on various factors such as length of time off from structure, (fitness) routine but also your age and gender play a role. Taking a break from physical activity for just two weeks can result in a rather substantial reduction of muscle strength and mass — and it can take even longer to gain it back. It is your cardiovascular fitness level which is usually the first thing that declines the quickest when there is a period of inactivity. Don’t expect to hop back into your fitness routine you have had a year ago right away like nothing has changed. Instead, please be sensible and take it one step at a time. Reduce the risk to injury, when re-entering the gym, remember the point is to fix the body, not to overdo and break it.
Ensure your body had a proper warm up, has adequate blood flow, gained decent mobility and mimic the movement beforehand. Slowly increase your workout intensity and length over time. For various reasons hiring a health coach or personal trainer should assist you to boost your motivation, assist in health and safety and help you achieve your results more quickly. A healthy adult should be working their way toward 150 minutes (5 x 30 minutes) of heart rate elevated (cardiovascular) exercise and 90 minutes (2 x 45 minutes) of resistance/strength training a week.
Don’t change everything at once: When getting back into a work and fitness routine, you may be tempted to overhaul your eating habits, too. Remember to stick to a structure, plan accordingly, tweak things a bit here and there but try to not to change too much at once - as within weeks you may find these changes made were too overwhelming. Focus on just trying to re-establish some activity habits, slowly change your nutrition patterns over time so you don’t feel overwhelmed and then give up out of frustration. Eating at regular times, adding wholesome nutritious foods and water to your daily routine are an adequate first step.
Take a holistic approach to your workouts: You may feel too eager to get back into your work and/or fitness routine which can be counter-productive after a couple of weeks. There is no point in over doing it and get exhausted or injured. Forget about your ego or peer pressure, instead check how everything feels physically and mentally, listen to your body, it is trying to communicate with you.
When exercising, commit to a warm up suited individually to you, then don’t go too hard too soon. At all times you need to ensure you have:
a) control over your body which includes balance and coordination
b) enough flexibility which includes mobility and joint health
c) enough basic strength which includes power and endurance
Ensure you include a cool down towards the end.
You want to be functionally fit and pain-free. Re-gain muscle mass which will protect your joints. For professional athletes who have to be strong and powerful, your number one focus should be mobility and flexibility. If you can, try to schedule some time for some recovery work on aches and niggles, also incorporate regular massages or an occasional visit to a physical therapist such as an osteopath to ensure every part of your body is working just the way it should. This approach will help mitigate injury risk, so you won’t have to take time off from your workout routine again. Invest in you, it is worth it!
There are simple ways to start thinking outside the box when it comes to boosting your activity levels. Use your car less, walk to the shops, try to log as many steps as you can each day, incorporate activity into your (family) life. We are made to move, think about that and try to make ‘keep on moving’ your new mission. This will create a lasting healthy routine which will promote total physical and mental well-being.