Why you need to exercise during the lockdown

We all know how important it is to exercise.

There are so many reasons for it. All of them relevant to why you need to exercise during the lockdown period. Mental health for one – exercising releases endorphins and keeps you happy! And physical fitness and health which you cannot neglect. Especially in one of the most trying times of this century. Your physical health and capacity to not get sick. What about your ability to heal from sickness? These both rely a lot on your fitness, believe it or not.

Being fit boosts your immunity, and even just one workout can make a difference. In that light, I think it is vital we keep moving.

Mentally, this lock-down can really start to bring about feelings of uncertainty, fear and even depression.

One of the most natural cures for all of this? Exercise, grounding practices and gratitude. You all know gyms are breeding grounds for germs, but at least you have been forced to be creative. Why not amp up your health further by using home, the outdoors and exposure to Vitamin D! Vitamin D is a known hormone that helps keep the immune system in functioning order.


I want to give you tips for building your own at home workouts but first:

Here are the basics to follow in this lockdown,

If you are feeling sick then this isn’t a good idea to do any strenuous exercise.
Keep your own home equipment clean and germ free just as you would take care in a gym.
Create a space at home for training that motivates you – check out these ideas.
Set out time of day for your training.

Great, now that that is out of the way, here are my at home training tips.

I am the type of coach who always preaches progressive overload, going heavier in weights over time. But because that isn’t possible with home gym equipment, I would recommend you keep trying to beat your reps with almost every workout. Also focus on slower more ‘purposeful’ movements and keep range of motion big! These are all tips you would have read in previous blogs up here anyway. You need to at least keep workouts challenging to maintain your strength, musculature and fitness level.

In terms of equipment, to be honest, you don’t need much:

Dumbbells or kettlebells

Of course resistance bands – long or short will both do, in fact I like the loop long ones for upper body. Short for lower body

Then we move onto the most effective moves you can do from home, with the most basic equipment!

Squats, deadlifts, lunges and bridges/thrusts are all doable. For upper body, pushups, pullups (if possible) presses, lateral and back raises, rows. All your smaller dips and banded pulls can be done. Not forgetting bodyweight moves, burpees, sprints, squat jumps and more. This can all be done with no need for a gym!

Ladies, lets stick together, let’s keep our health and fitness in mind always and never be discouraged. It should be  clear as to why you need to exercise during the lockdown. Keep following our Instagram page for workout motivation and follow along!

Here for you,

Isilda Da Costa is a personal trainer and women’s fitness specialist who, if she isn’t at the gym training, is busy researching the most up to date information for growing those muscles. She has combined her love of everything healthy by being a health coach in her own health shop in Swaziland. Follow along on @izzy.healthandfitness

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