With the latest Covid-19 UK government announcements, there’s no doubt we’re all looking forward to seeing our friends and re-establishing our everyday routines. Lockdown hasn’t been easy for many of us: research by the mental health charity Mind reveals that most people’s mental health has worsened over lockdown. Young people aged 18-24 have been disproportionally affected by loneliness, being unable to see friends and family.
However, as it may still be a while until we return to life as we knew it, it’s important to keep healthy in the meantime. Exercise has been widely hailed as beneficial for mental health: this source states that just 20-40 minutes of exercise can boost your mood for several hours. So whether you sorely miss the gym or have never set foot in one, here are five exercises to help you keep a positive mindset throughout lockdown (and beyond), with no necessary equipment.
- Burpees
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Burpees can be an intense workout as they require a lot of energy and work many of the body’s major muscles while being a great way of getting some cardio in when you’re unable to leave the house. Cardio has been linked to many health benefits, such as aiding sleep and improving your brain power – both of which are handy for students! Get the low down on how to do a proper burpee here.
- Plank
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Holding a plank is an easy way to work your abs and core, and having a strong core has many benefits, including preventing injuries and helping maintain an upright posture. Since planking doesn’t involve much movement, you could even plank while watching Netflix on your laptop! There’s also step by step instructions here.
- Push-ups
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Push-ups may be difficult and dreaded, but they get more manageable if you keep at it, and the sense of accomplishment you get from being able to do one more than you could before helps keep you going. This article has a helpful how-to guide. It also mentions my two favourite variations using minimal equipment that you can easily find around the house: the incline for beginners and the slightly more advanced decline. Try using the edge of a sofa, bed or chair as surfaces for the variations.
- Squats
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Squats target your hamstrings, quadriceps and glutes, so while you’re getting in your 20-40 minutes of exercise, you’ll be strengthening your upper legs and toning your booty as you go. There are some helpful tips here on how to do a squat and some common mistakes to avoid. If simple squats start to feel too easy, holding a heavy object increases the difficulty – try a few textbooks or large bottles of water if you have no gym equipment at home. You could also try the single-legged variation!
- Lunges
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Lunges also work muscles in the upper legs, like squats. However, as lunges involve putting your weight on one leg, they target your glutes more than squats do, and they are also a great way of improving your balance. This article has a useful guide with variations – my favourite is the side lunge which works out your inner thighs as well as the rest of your upper legs!