Lockdown workout

Fact checked – 5 minute read

Firstly, it is important to follow public health and government advice to control the spread of coronavirus by staying at home, washing your hands regularly for 20 seconds, keep a minimum 2 metres distance if you have to go out for essentials (wearing a mask) and report any COVID-related symptoms by calling 111. I have provided a basic but concise whole-body, no-weights lockdown exercise plan at the end of this post, to help keep you covid-fit. But first please read on to find out more about the rationale and importance to keep fit and maintain a healthy body weight during the current pandemic.

Evidence suggests Coronavirus lockdown measures may be having considerable negative effects on human health as a result of greater physical inactivity (1).  Physical inactivity has been evidenced to increase the risks of negative food eating behaviours and weight gain (2).  Overeating foods high in sugar, fat and salt, in combination with a lack of physical activity, may increase the prevalence of mental health disorders (3). Additionally, research links lockdowns with a higher incidence of stress, anxiety and depressive symptoms (4). However, do not despair, there is still a lot you can do to improve weight control and mental health even when confined within the four walls of your home, here’s why.

Mental health

Exercise has been shown to increase the expression of kynurenine aminotransferase, an enzyme which helps breakdown kynurenine (6).  Kynurenine has been shown to cross the blood-brain barrier and break down to its metabolite, Quinolinic acid, increasing inflammation and neuro-degeneration of the brain and linked with a wide range of mental health disorders (6). Quinolinic acid is a neurotoxin and its formation is augmented by stress and regular consumption of ultra-processed foods which increases the kynurenine pool and by extension, Quinolinic acid availability. Additionally, exercise increases the production of brain-derived neurotrophic factor, evidenced to improve brain glial cells function and synaptic plasticity, helping to protect against neuro-degeneration (6) (figure 1).  These factors can also help elevate mood, reducing the risk of anxiety and depressive symptoms, particularly as a result of increased expression of the opioid, beta-endorphin (5).

Inflammation

Exercise has been shown to reduce several pro-inflammatory pathways such as interleukin 6 and C-reactive protein helping to reduce neuroinflammation of the brain (6).  However, excessive exercise can produce a considerable amount of reactive oxygen species and oxidative stress (figure 2) and so over-training without adequate rest and sufficient nutrients to help restore damaged tissues, could be counter-productive in the long-term (1). The dose makes the poison.  Our meal plans and health coaching support can help reduce inflammation via a variety of mechanisms.  Clients are reporting noticeable effects within 2-3 weeks!

Sleep

Evidence from randomized control trials suggests that regular exercise can help improve sleep quality in middle-aged and older adults (7).  Sleep is important for cleansing and repairing damaged tissues and eliminating toxins accrued during daily metabolic activity, presumably as a result of increased melatonin secretion from the pineal gland (8).  Melatonin is one of the body’s most powerful endogenous antioxidants and free-radical scavengers, evidenced to help reduce amyloid plaque deposition in the brain which has been linked to the development of cognitive health disorders such as dementia (8).  However, food and other lifestyle factors can greatly affect melatonin synthesis and sleep quality, and so my clients can expect my meal plans and lifestyle coaching support can greatly help in this regard with a better understanding of food-related mechanisms and how and when to eat certain foods for their own specific condition.

Weight control

The words ‘physical activity’ and ‘exercise’ are often used interchangeably, however, physical activity can be defined as all movement that creates energy expenditure, whereas exercise is planned, structured physical activity (10) but both can contribute to weight control.  Exercise can help balance the calories consumed with the calories expended, helping to help maintain a healthy body weight (11). Being over-weight or obese has been evidenced to considerably increase the severity of coronavirus symptoms and complications (12).  The benefits of exercise for cardiovascular health is well documented.  Other benefits include improved insulin sensitivity, helping the fat, muscle and liver cells respond to insulin, thus ensuring blood glucose levels remain in a healthy range, reducing the risk of obesity, cardiovascular disease and other metabolic complications such as diabetes (11).  However, a properly designed, bespoke meal plan that caters for your needs, taste and cultural preferences, can help improve the benefits of exercise in many ways and my clients will access all this information to help empower them to achieve and sustain their health goals

I have provided a basic no-weight exercise plan below (figure 3), which you can do three times a week to improve mind, body and soul.  Here are some more tips to help get you started. Disclaimer – If you have any medical condition, consult your GP before engaging in any form of exercise. The Nutrition Coach will not be deemed responsible for any injuries sustained or any injuries sustained as a result of these exercises performed incorrectly, therefore, you acknowledge your own risks.

Start small– if you are not feeling motivated to begin exercising, consider starting the plan once a week and increase to two times a week, and so on.  Go through the exercise steps and do about 5 reps each and/or increase the rest periods in between each exercise slightly.  Instead of 10 seconds, give yourself 20 seconds.  The important thing to remember is that you are taking action.  Ease your way in to the routine and get a feel for the different exercises the first time you do them.  After two or three attempts, start keeping to the set number of reps and rest periods.

Develop a routine– Develop a habit and try to stick to a pre-determined exercise time during the day and that way, you will have no excuse not to do them.  Think about how good you will feel after you have done the exercises and you can then rest and enjoy the rest of the day.

Challenge yourself– As you progress, try increasing the number of reps for each exercise, even if it’s only one rep.  Keeping to the same reps as described is  great, improving at least one exercise by one rep every week is a big win!

Improvise– No need to stick the exercises depicted.  If you have any other favourite ones you wish to incorporate in to the routine, do so. This shows positivity, mental strength and determination to succeed. 

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