5 Days of Healthy Practice
Keep active and healthy through the Perth lockdown with all five of these healthy reminders we want you to challenge yourself to achieve each day. No excuses here!
1. Complete a 45-minute workout, either at a park or indoors
Benefits of 45-minute workout include improved sleep, stress relief, increased energy, weight reduction, and an improved mood and self-esteem. Check out our workout template below if you are struggling for ideas!
2. Drink eight glasses of water
A lack of water can have negative effects on both your physical and mental performance. Stay hydrated by committing to at least eight glasses of water every day.
3. Practice mindfulness and/or muscle relaxation for 15 minutes
In these unusual times, there can be plenty to stress about. Practice mindfulness for stress reduction, to release tension and lower blood pressure. Check out our yoga session with instructor Tiffany, or read up on our Mental Health Masterclass.
4. Enjoy a homemade meal or snack
What better time to practice your Masterchef skills than this week! Remember that a healthy, well-balanced diet is more important than anything for weight-loss. Read up on our Nutrition Masterclass, and don’t forget to tag @uwasport in your lockdown creations!
5. Get eight hours sleep
The quality of your sleep at night directly affects mental and physical health and how well you feel during the day. It is the best form of recovery, and all you need to do is sleep! Even though we are spending more time at home, don’t let life get in the way of a healthy sleep schedule.
45-minute workout template
1. Start with a 10-15minute jog or speed walk around the block / park! This does not have to be difficult! We are simply getting up and moving, preparing the body for a workout ahead!
2. Body weight circuit:
Exercise
Squats / Squat Jumps
Push-ups
Abdominal crunches
Calf raises / single leg
Walking lunges
Burpees
Jumping jacks
Ab Bicycle
Run up and down stairs
Wall sit
Bench triceps dips
Plank
Repetitions
10-20
10-20
15-20
15-20
30-60 seconds
10-20
30 seconds
20-30 seconds
30-45 seconds
30-60 seconds
15-20
30-60 seconds
Muscles used
Lower limb
Chest
Abdominals
Calves
Lower limbs
Whole body
Cardiovascular
Abdominals
Lower limbs
Lower limbs
Triceps
Abdominals
How to create your circuit:
Simply choose 5 exercises
Work through them taking 20-30 seconds rest between each.
Rest for 2-3 minutes before repeating the circuit again! Change exercises each time to make it more challenging if you feel the need.
After 25–30 minutes of circuit training perform some static stretching – Holding each stretch for at least 30 seconds.
That’s it! Simply repeat each day this week and reap the benefits of looking after yourself.