Fitness, Fitness, Lifestyle

Importance of exercise during lockdown

Try to move, in as many ways as you can, throughout the day.

No matter what the pandemic throws at us, there's nothing we can't achieve at home. Aquahub Gym Coordinator, Simon McKoy, said any physical activity is better than none.

Simon's best tip is to try to move, in as many ways as you can, throughout the day. Keep reading the helpful tips Simon has prepared for us all!

Tip 1 - Build up to more than 30 minutes a day

The Australian guideline for adults is to build up more than 150 minutes a week of moderate intensity physical activity. This is about the equivalent of a brisk walk - enough to make you puff a little, but still be able to conduct a conversation.

Aim for a minimum of 30 minutes a day and build this up over time. With two hours of outdoor exercise allowed each day, split up this time to give yourself a break and a change of scenery.

Tip 2 - Move about while at home

Ideas include:

      • If you're lucky enough to have a piece of exercise equipment, use it!
      • Develop your own short exercise routine and do it several times a day. For example, squats at a chair, lunges around the house, push-ups on the kitchen bench (adding up to at least 30 minutes across the day).
      • Practise Tai Chi, dance or other ways to connect with your culture (or another culture) in an active way. Possibly through You Tube tutorial videos.
      • Paint a room or restore a tired piece of furniture.
      • If you can access an activity tracker, watch your steps. Aim for 10,000 a day and maybe introduce a challenge with friends and family members (most steps/active minutes).

Tip 3 - Building strength

Muscle-strengthening exercises are also recommended on at least two days each week. Try:

      • Water bottle weight workout - fill a water bottle, milk carton or similar with water and do some light weights with it.
      • Do some resistance exercises against a wall or chair
      • Follow a simple program of yoga, step-ups using a makeshift step, modified push-ups or sit-ups, lifting weights, lunges, calf raises and half squats.

Tip 4 - Sit less

Research is showing that it's not good for your health to be sitting or lying down for long periods during walking hours.

      • Avoid sitting for long periods; break it up by moving about the house
      • On the mobile phone? Stand, or walk around as you talk
      • Set timers/reminders to get up and move
      • Do some exercises (push-ups, sit-ups or half-squats) in the TV ad breaks
      • Try standing for activities for which you may usually sit (TV, folding washing, phone calls).


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