During lockdown, millions of us missed out on regular exercise and have probably lost muscle mass as a result.
At Corporate Personal Wellbeing, our expert physiotherapists and sports therapists point us to a recent national survey that said almost a third of people thought their strength had declined (Chartered Society of Physiotherapy and Sport England).
Almost a quarter (23%) of under-34s said it had dipped, either “a bit” or “a lot”. The figure was even higher for those aged over 55.
It’s particularly important to maintain muscle mass as its loss can lead to issues with balance and mobility.
We have listed some things you can do to build your strength and muscles back up after lockdown.
However, if you have persistent problems with balance and mobility, please call us and we can arrange an appointment with one of our physiotherapists or sports therapists.
The most effective way to get back into shape involves both the physical and mental aspects of wellbeing.
One step at a time
It can be difficult to begin exercising say the experts.
“The key to motivation is to take a first small step,” says Jemma Innocent, mental health therapist at Corporate Personal Wellbeing. “Make sure you succeed on day one.”
Planning to do one thing every day will build a good habit. If you are going to a fitness studio or gym. Begin with the smaller weights. Your body might not be ready for the larger ones you used to use. Try bodyweight exercises such as press-ups, squats, and lunges too.
Get into the garden or carry a few shopping bags rather than use a trolly.
Push it real good
During lockdown, many of us took solace in walks or runs, so muscle wastage often can be found on the upper body. Biceps, triceps, pectoral muscles and trapezius muscles in the back and shoulders could be affected.
“We have to balance our activity,“ says Johnny Harrison, expert sports therapist and personal trainer at Corporate Personal Wellbeing.
“We pull with the muscles at the back of our bodies and push with the ones at the front. So, we need to do things for both.”
One of the best push exercises is press-ups. Just do a few at first and build them up. When you are beginning you can do half press-ups and press-ups from your knees, not your feet. You can find stretch bands online for a pound or two and use them in a rowing action as a pull exercise.
Leg it
Try exercises for your legs, glutes abdominal and lower back.
Taking the stairs, calf raises, and simple sit to stand exercises are great for beginners before you move on to squats and lunges.
“Take it slowly,” says Johnny. “Build up your repetitions. Targeting the lower body and core can be highly effective.”
Plan like a boss
You can do really simple things like getting your clothes, gym kit or trainers out the night before and placing them strategically so your decision is already made.
Make a calendar or schedule and plan which exercise you will do each day.
“It’s a great way to prevent decision fatigue,” says Jemma. “Try and pick the same time each day to get into a habit.”
If you plan in advance, you can make your exercises varied, fun and interesting. It’s also more likely to become a habit if you do it with a friend.
“Keep your exercises simple,” says Johnny. “And make sure you are doing the right ones for you. If you’re not sure, just give us a call.”