Personal trainer gives advice on staying active at home

During this time of being at home, one can focus on various activities and hobbies that were pushed to the side to accommodate our busy schedules.

Staying active and fit is not only a healthy way to keep your body in shape and in good condition, but also helps to clear your head and get the relaxation you need.

Fitness competitor and qualified personal trainer, Irina du Toit shared her tips and methods on how to stay active at home.

Irina, a personal trainer for the past 15 years, has been participating in various of fitness competitions.

She firstly discussed the importance of scheduling a training time during the lockdown period. “Decide how often and how much time you can dedicate to your training, and stick to it! If you had a training routine before, stick to the time you would normally train,” she explained.

Then set up your training space somewhere where you have enough room to put down your workout mat or a blanket, and your equipment. Have a light meal or snack 40 to 60 minutes prior to training. “It will give you energy to push through your exercising routine,” she continued.

It is important to stay hydrated during this time. “Have a water bottle next to you and sip on water or non-sugary drinks throughout your workout, or when you take breaks between your sets or exercises.

“If you have never exercised before, you may want to start a new routine and use this time off to develop a new healthy habit. If you are a beginner, try to master the technique on basic exercises, such as squats, learn a few variations of abdominal crunches, or go for a plank challenge and increase your planking time with five seconds every few days,” she explained.

“Find and download your favourite music. It is way more fun to train to some upbeat tunes rather than in silence. Don’t get discouraged if you don’t have all the necessary equipment. Be creative with what you can use for some extra resistance – water bottles, cans, bag with rice or dog food, and your child. Bodyweight exercises can be pretty effective as well, if done with the right intensity. When doing your workout, think it through and plan ahead. Write it down. And follow the writing! Don’t cut down the sets or reps if you are tired, just make a note if you should increase or decrease the difficulty next time,” she suggested.

Yes, for the next three weeks we are quite limited in terms of space, activity levels and even our food choices, but we still can make the best of what we have, and maintain or even build a healthy routine.

“A healthy metabolism and strong immune system are the absolute must-haves in this situation. Keeping stress levels at bay, exercising and eating balanced meals are the main contributors to your well-being,” she said.

As difficult as it is in the current state, try to limit the intake of processed food. “Choose fresh over frozen, and frozen over canned. Canned food usually contains extra ingredients such as sugars, oils and a certain amount of sodium, which you should aim to keep as low as possible. If you have to stick to processed food, make sure you add fresh ingredients to your plate,” she further explained.

“Stick to your regular eating routine, or even try to set a better one – ideally three main meals, and two to three snacks in between. Listen to your hunger signals. Don’t eat because the food is there. Though it is a great idea to dedicate a certain amount of your time to a structured exercise routine, try to incorporate loads of activity throughout the day. Do some kind of physical activity every day, such as cleaning windows, tidying cupboards, ironing or gardening – anything that keeps your heart rate up and your blood pumping,” she continued.

During this time she thought it best to help the women in our community. She invites all women to stay positive and join the free online 21-days lockdown workout, where they will be motivated, and stay active together. “You can join my free online challenge and I will take you through the workouts, explaining the benefits and technique. We will increase the difficulty level each week. Anyone can contact me on 076 857 9633 to join the 21-days lockdown challenge and still be healthy during this time,” she concluded.