How to Stay Fit & Healthy
With Coronavirus impacting us all in some way, shape or form, it is difficult to focus on ourselves and of course, our physical and mental wellbeing.
We have therefore caught up with our in-house personal trainer, Rui Reis, founder of Oitoo Fitness for some solutions to ensure we stay fit and healthy throughout these strange and unprecedented times.
Rui Reis, Founder of Oitoo Fitness:
“The solution is simple: exercise and routine! More than ever physical movement will play a major role on everyone’s health. Plan your day to try to be productive and active. It’ll keep you mentally and physically fit.
If you have no injuries you’ll only need a few pieces of equipment (some household items can be drafted in as makeshift tools!), as well as some exercise rubber-bands, and you’re good to go.”
Things you can do:
- Dance– great way to fight stress, improve your mood and get your heart rate going.
- Learn a new skill/language– if you are unable to work from home ensure your mind stays active to keep your mental health in check.
- Go for a run/cycle in the park– as per suggestion of the government.
- Sleep and relax– Sleep and stress can affect your mental health massively, so make sure you have enough of both.
- Social interaction– Talk with you flatmates or partner if you live with them or over the phone. Usually we are in such a rush that we don’t make the time to talk with our peers. This is an opportunity to remedy that.
- Workout– again, you won’t need much equipment to remain active and healthy. Below you can find an example of the online training workouts we are now doing with our clients during the lock-down, since like everyone else we are unable to offer face-to-face personal training for the time being.
Beginners Workout (effort 7 out of 10)
8 repetitions of each exercise
A1 – Superman
A2 – Bridge
B1 – Wall Push ups
B2 – Wall Squats
C1 – Bicep Curls with Rubber band
C2 – Tricep Dips on a chair
Repeat 2 more times
Intermediate Workout (effort 8.5 out of 10)
12 repetitions of each exercise
A1 – Push ups on the floor (easy option – knees on the floor)
A2 – Alternate lunges (12 reps each leg)
A3 – Plank 30 to 45’’
B1 – Standing Row with rubber bands
B2 – Squats with rubber bands
B3 – Straight arm plank with knee to chest twist
Repeat 2 more times
/1 – you don’t feel much effort
/10 – you can’t do any more