The value of a UWA degree

Despite the luxurious comfort of wearing your PJs all day, being housebound is tough on the fitness regime. Luckily our community is brimming with leading health and fitness experts. In this series you'll find a multitude of strategies and top tips for keeping healthy and active while physically distancing.

Five tips from Lauren Mason DipSc '19, Pilates Instructor and fourth year psychology student, Perth

#1 Create Structure in your day

Whether you’re an early bird or an evening owl, to keep up your usual exercise routine, consistency is key! Stick to the same time however many days a week you would usually exercise and keep that body moving. Evidence suggests humans are habitual beings. Hack your own psyche and give yourself the best chance for success by scheduling in your exercise!

#2 Online Fitness Classes

If you’re struggling with motivation to do your own workouts (and the call of that evening wine is a little too strong), go online! Most studios and gyms have quickly adapted and have online classes or individual workouts available. Not sure where to find said classes? Mind Body is a great place to start. Think of it as an online directory for fitness offerings. All you need is a mat (or a carpeted room) and a laptop or smartphone. But be weary, instructors have become particularly creative over the past few weeks. Expect to incorporate regular household items such as tea towels, canned goods and full water bottles to act as ‘props’ to increase the intensity of your workout. You’ve been warned.

#3 Create a designated workout space

This one is important. We’ve all got several distractions stacked against us at home (Netflix, your indoor plants, children), don’t expose yourself to an easy way out of your workout! Many people have commandeered their garage, shed or spare room for this very purpose. Make sure this space has all of the essentials that you will need to get your sweat on. This includes a mat, any weights or props you may need and decent air flow. Bonus points for a speaker for fun workout tunes.

#4 Look the part

It may sound silly, but trying to workout in your pyjamas or your comfiest pair of trackies may sap your spark of exercise motivation. Pretend like you’re actually going to your gym or studio. Additionally, you will likely be able to exercise more efficiently when wearing clothing that are designed to keep you comfortable whilst getting sweaty. Look good, feel good!

#5 Recruit your mates

Although we can’t see our mates in person, we can still keep each other accountable from afar. There are some great apps available that allow you to do workouts with your fitness buddies (checkout zufit) or simply get creative with your laptop and do your own workouts at the same time! Additionally, best plan your workout in advance and send it around to the group prior to the workout sesh. Whiteboards work well for this to keep the flow of the exercises going.

Lauren is a fourth year psychology student who is passionate about the benefits of movement for psychological wellness and overall wellbeing. Lauren is also a Pilates Instructor and can be found teaching Pilates in local studios, via online platforms and at the park when the weather allows. Her top tip for wellness; exercise often and be in nature as much as possible. Fresh air and the feeling of fresh grass on your feet will give you perspective and moments of gratitude in even the most challenging of times. For more information about Lauren's offerings check out @perthpilatescollective or @fullcirclepilates.

Five tips from Nichola Roberts MMT '10, Cycling specialist Physiotherapist and Owner of Velophysio, London

#1 Schedule a form of exercise each day

Depending on where you are in the world this could be a walk/run/cycle outside or it could be strength session at home. Having a plan helps motivation. For some doing exercise first thing is a good way to start the day and prevents getting sidetracked with work or kids etc later in the day.

#2 Introduce it slowly and build consistently

If you are new to running or other exercise, introduce it slowly and build consistently. It might be sensible to start with a walk/ run and build up gradually to increase tolerance and prevent injury. Following a plan such as couch to 5k would be a good start.

#3 Move more at home

Being at home often means increased time on the computer be it in virtual meetings or engaging with family and friends online. For this reason it is important to incorporate more movement into your day. This could be through doing an online yoga or pilates class, or a movement classes. Many sites are now offering free online classes. Or it could be a circuit in your garden, running up and down stairs 3 times between meetings, doing 5 press ups between meetings or a yoga sun salutation. This helps increased blood flow, get the spine moving and prevent discomfort creeping in.

#4 Make a goal

Now that sporting events have been cancelled it may mean that the event you were training for has been postponed. This can make it difficult to find the motivation to keep training or exercising. Setting a goal can help with focus. This could be through doing a virtual race on cycling platform such as zwift. Or timing a run, and aiming to beat it in a few weeks time. Apps such as Strava can be good fo timing segments and training to beat that segment in a few weeks time. Setting challenges with friends and be another way to keep us connected and focused.

#5 Do not overdo it

Exercising either at high intensities or high volumes can negatively affect your immune system and hamper recovery., At this time rather than thinking of training for that marathon or iron man event, focus on smaller short term goals avoiding long endurance training or very hard efforts. Ask yourself how you are feeling before each session. If you are fatigued or a bit under the weather take a day off. This is a time for exercising to keep fit and well not for long endurance hours.

Nichola's company Velophysio provides expert physiotherapy to cyclists and triathletes. Sharing the passion of the sport, with the knowledge, insight, and experience to help you be your best. Find out more at velophysio.co.uk

Five tips from Gerard Gomez BSc '13, Fitness Specialist, Johnson & Johnson Human Performance Institute, Singapore

#1 Exercise with family from home

Take this as a time to force or encourage your family members or partner to join in for some good endorphin release through a series of HIIT (high intensity interval training) session or a relaxing yoga/pilates session. Nothing beats getting competitive and bringing everyone closer through exercise.

#2 Eating Healthy

It is high time to make a conscious choice to health healthier. With supermarkets being thronged and long queues everywhere you go, why not make every effort worthwhile when you head to the grocer in terms of picking fresh produce or basically going with healthier labels & unrefined products. It would certainly help to boost our immunity in times like these.

#3 Limiting time on the screen at home

Let us not forget that there's more to life than just being on our gadgets. Limit screen time to just work related issues if you are indeed working from home and spend more time bonding with family members while working on yourself through reflection. Do also try your best to feed off the energy of others in your household.

#4 Stretch Stretch Stretch

We never make time to stretch enough. As the old saying goes you are only as old as your spine is. We need to make the effort to regain some mobility and resilience in our bodies especially when we are under home quarantine more often than not. Stretching will not only make us feel better but promote a better night's sleep and improve our mood in general. A much needed pick me up if you'd like to say.

#5 Goal Setting

We should use this time to make a list of goals for ourselves after some deep reflection on what is important to us and what we value. Sometimes in life we all need to hit that pause button and take stock of our lives. This pandemic has been forced upon us with many of us having to cancel holidays and etc, we can certainly put pen to paper on how we want to improve and enrich our lives as well as the lives of others around us.

Five tips from Heidi Gan LLB, BCom '15, Dual Olympian and Associate at Clifford Chance, Perth

#1 Have a routine

For me, having a routine is trying to stick to getting up at a certain time and exercising in the morning before "work" which sets me up for the day.

#2 Have a goal

By the end of the working from home period I'd like to be averaging working out 4-5 times a week (which is a lot more than I was doing before the working from home arrangement started!).

#3 Be mindful of your eating habits while working from home

We tend to eat out of boredom, habit or as a distraction. I try to be mindful of my eating habits while WFH and try to remember that food is fuel!

#4 Take breaks and take advantage of working from home

Go outside and get some Vitamin D for a short break!

#5 Practice mindfulness

Mental health is just as important as physical health during this period which is already filled with uncertainty, stress and anxiety. I try to remember to be grateful for the fact that I have a home to self-isolate in, and food during this period, which are luxuries many others do not have.

Three tips from Allie Higgs BSc '12, GradDipWHS '13, Sport Scientist and Accredited Trainer and Health Consultant, Injury Prevention Plus, Perth

#1 Refocus

Step back and take a look at what areas of your health and fitness could be improved. If you are primarily exercising for general wellbeing or immunity, avoid sustained high intensity exercise, go for moderate intensity exercise instead.

#2 Set a goal

Set yourself a target and create a habit that will help you achieve it. The Australian Physical Activity Guidelines recommend we accumulate 2 ½ to 5 hours of moderate intensity physical activity each week, including at least 2 strength sessions. Building up to this is a good place to start.

#3 Connect

Help hold yourself accountable by scheduling your workouts with others. Walking while talking on the phone or booking an online workout are great ways to help you stick to your plan and stay connected. Support your local fitness businesses and use this opportunity to get quality coaching in your own home.

You can connect with Allie via LinkedIn.

Instructional videos from UWA Sport

If that's not enough or you're a 'visual person' in need of some instructional videos, UWA Sport has you covered with their ongoing series of fitness livestreams, yoga, pilates and training tips, just like this one: