We understand the COVID-19 outbreak has caused worry for many Victorians, especially those living with cancer
Although there is so much happening that’s out of our control, the team at LiveLighter are here to help keep you motivated with some tips and inspiration for staying active.
Physical activity is key to staying well and helping to fight many illnesses, including COVID-19, along with maintaining a nutritious diet and avoiding sugary drinks. Being physically active is one of the most effective ways to improve our health.
Still, LiveLighter data shows that only 1 in 2 Australians is meeting the recommended physically activity guidelines. But how much is enough?
Australia's Physical Activity and Sedentary Guidelines recommend that each week, adults aim for:
- 2.5–5 hours of moderate physical activity
- 1.25–2.5 hours of vigorous physical activity
It is also recommended that adults do strength exercises on at least two days each week. Calf raises, squats, push-ups, yoga, pilates and weights all count as strength exercise.
Remember, when it comes to physical activity something is better than nothing and more is better than less! Start slowly working up to the recommended amount of physical activity today and you’ll immediately start feeling the benefits.
Other benefits of staying active
Being active isn’t just about weight loss – it reduces your risk of many chronic diseases including 13 types of cancer, and it also strengthens your muscles and bones.
The health benefits of physical activity go beyond chronic disease prevention. Just a single bout of moderate-to-vigorous physical activity (the kind that gets you puffing and sweating) improves your mood, quality of sleep and feeling of wellbeing.
On top of this it can reduce blood pressure and anxiety symptoms as well as improve insulin sensitivity and your ability to think on the very day that it is performed.
Tips for exercising indoors
Being indoors more than usual can make finding the right sort of workout a struggle. To help make exercising easier and more enjoyable check out LiveLighter’s five ways to get your heart rate up:
- Use your lunch break
Head out for a walk or jog in your lunchbreak. Keen to stick to a regular walking routine? Then work your way into it with LiveLighter’s couch to 3km walk training guide. Just remember to adhere to the social distancing rules.
- Work out indoors and make the most of what you’ve got
Turn household items, including water bottles, tinned food and jumbo shampoo/conditioner bottles, into dumbbells. LiveLighter’s guide to shoulder press and tricep extension exercises will help you make the most of your new equipment.
- Weave LiveLighter’s easy 3-minute workout plan into your day
Worried about spending most of your day sitting? Why not break things up by doing this 3-minute workout every 30–60 minutes.
- Finish your day by brightening up your body and mind
Clocked off? Embark on an endorphin-pumping brisk walk, cycle or jog! It’s not called a runner’s high for nothing.
- Make it social!
Tell a friend about your exercise plans to keep you motivated. Maybe your friends will join you for a virtual workout! Pick and choose from LiveLighter’s exercise videos to get you started.
- Take small steps if you’re 60 years or older
Try including more activity in your day in small ways. Taking the stairs, gardening or just walking to the shops will all count towards your daily physical activity. Activities that strengthen your muscles such as Yoga, Pilates and Tai Chi are very beneficial to our bodies as we age.
Along with keeping active, following a nutritious diet is also key to staying well and fighting illness.
LiveLighter’s healthy at home page has plenty of easy, inexpensive and healthy recipes ideas. Check out their range of resources to make eating well and saving money achievable at this difficult time.