Tim Exeter has worked with elite sportspeople Zaheer Khan, Yuvraj Singh, Steve Thompson, Ben Cohen, Matt Dawson, Brendon Hartley and Carlos Takam. From Leamington Spa, Warwickshire.
Everyone is talking about how this situation will change how business works and a new way of working will emerge. I hope likewise that people think about their personal health, not just that of the business they own or work for. Healthy people are more productive.
I trust you will find this information useful. Despite my background in elite sport, this is not about being super fit, this applies to everyone; it is completely scalable from a top athlete to a normal person. (You do not have to try some of the ridiculous stuff posted out there by socalled gurus). If we must stay at home for an extended period:
- Get your mindset right and accept it and adapt
- Focus and communicate positively not negatively
- Control what you can and leave the big stuff to the experts
- Don’t waste energy and stress on things you can’t affect
“I have always believed exercise is a key to physical health and peace of mind”Nelson Mandela (who was imprisoned for 27 years without home-shopping delivery, TV, etc)
His daily routine in his cell included 45 minutes of shadow boxing and running on the spot plus 100 press-ups and 200 sit-ups (he continued after his release).
Mindset is key
See this situation as an opportunity to:
- Reset your lifestyle
- Sleep better
- Be physical active – move more
- Eat less and healthier
- Learn to relax
- Set some goals
- If you are working from home, keep to office hours (work–life balance).
- No commute means more free time. Make sure you use it wisely – exercise, relaxation, CPD, kids time, even a little more sleep.
- Move regularly – we are designed to move not sit. Our body adapts, which is why many people already have spinal issues due to deskbound time. Slouching over can also crush our organs which need the natural massage from movement.
- Our brain needs a break from screens and desks. Change positions, move around while using the phone.
We don’t get enough quality sleep; deprivation is a real problem. Sleep better and:
- Boost natural immunity
- Kill bad cells
- Eliminate toxins
- The body repairs while you sleep
- Improve fat loss
- Move well and often for 5 minutes regularly throughout the day.
- Let off steam, pump blood and oxygen around the body, sweat a little, think clearer.
- Who says you need to work out for 30, 60,or 90 minutes? (unless you are training for an event).
- Break it down into five-minutes, multiple times a day. I would like to see the workplace environment change. We are becoming like the robots that may replace us, sitting more than ever.
- Get up and move, it doesn’t always have to be a full-on gym session!
- Walk a little, use the stairs.
- Do some simple mobility moves for your hips to relieve the spine especially the lower back.
- Planks are for planks. Use 3D movements where possible rather than static exercises. Imaginary discus throws are a great idea or try some simple tai chi.
- Make circles to mobilise your joints – wrists, elbows, shoulders, hips, and ankles.
- Put some tunes on and dance.
Here are some basic guidelines (basic is OK!)
- Run in place
- If you have room try lying on the floor then standing up, and doing that ten times (watch how you’re breathing afterwards). Add in things like starting on the front, back, left and right sides.
- Press-ups (the most underrated exercise) loads of variations and progressions possible, works arms, shoulders, trunk/core, glutes and legs
- Use a door frame, bannister, for the upper back, shoulders, forearms
- Lower body options
- Squat, single-leg squat, lunges (forwards and lateral), Cossack squat, step-ups on the stairs or chair, calf raises, hip thrusts for the glutes and back.
- Be imaginative, use furniture, the kids, etc. Your own body weight is fine; use different tempos, positions, sets and reps.
- Stay hydrated
- Reduce alcohol consumption
- Intermittent fasting – the benefits include eliminating toxins and building immunesystem strength. This is also not as hard as many people think, eat before 8 pm and then avoid eating until 12 pm the next day. That way you are asleep for a large chunk of the time.
Read, listen to music, or try some simple breathing exercises if you have healthy lungs.
Try different methods and find what works for you to relax and feed the brain and help posture.
- Sit or lie on the floor, let the belly fill with each inhale.
- Inhale for 4 seconds/exhale for 4 seconds. Try to do this for 2 minutes to begin with and gradually increase to 5 minutes.
- Inhale for 7 seconds/ exhale for 11 seconds. If you struggle with this duration then just make sure the exhale lasts longer than the inhale.
- Move often, vary what you do, feed the brain oxygen, move your muscles, overload them regularly to maintain or develop strength.
- We were all kids once; we can learn from that. Remember how we ran around and played rather than sitting still.
- We all fight the onset of technology and how it has changed our lives and the lives of our children. This change is not always for the best so use this as an opportunity to engage in movement with the people that we love.
Set some goals such as:
- To be able to do a set number of an exercise
- Build to 10 mins a day of breathing exercises
- Complete a set number of 5-minute breaks
- Eat a little less (try intermittent fasting
Good luck, keep healthy, use this opportunity to make a positive change and take these changes forward beyond this crisis.
For further information
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