For three weeks now, the verdict has been in: we’re in lockdown again… Feeling low and missing life on the outside? Thinking you’ll have to say goodbye to sport? No, no, and no! Lockdown doesn’t necessarily mean the end of all physical activity — as we explain right here!
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Why is it important to keep exercising during lockdown?
1- For the body
We can’t say it enough: physical activity should be an integral part of your daily routine, lockdown or not! Exercise is good for your health. It helps to:
- Fight cardiovascular disease: reducing high blood pressure, improving blood circulation, regulating blood sugar levels, and strengthening the heart muscle.
- Boost respiratory capacity: exercise demands a greater oxygen intake, supporting optimal muscle function.
- Help prevent cancer: numerous studies have highlighted the preventive benefits of physical activity against certain types of cancer.
- Combat excess weight: exercise helps you maintain a healthy weight, toned muscle mass, and smooth, firm skin.
- Strengthen bones: physical activity builds bone density through the contraction of muscles around the bones. You’ll also avoid many of the minor aches and pains often caused by a sedentary lifestyle, such as lower back pain, premature joint wear, or chronic backache.
2- For the mind
You’ve no doubt noticed it yourself… After a workout, you feel tired… and wonderfully relaxed. Where does that sense of wellbeing come from? From endorphins, of course!
Endorphins are molecules released by the hypothalamus and pituitary gland, two glands located near the brain. They are secreted and distributed throughout the body (central nervous system, blood, and tissues) during physical activity.They act as a natural painkiller: they are captured by the same areas of the brain that normally respond to pain-relieving substances (opioids, morphine).
Exercise therefore has anxiety-reducing, pain-relieving, and mood-lifting effects. During lockdown, when negative emotions can pile up — fear of illness, lack of social interaction, a sense of confinement — any form of physical activity is well worth embracing!
What sports can you do outdoors during lockdown?
The decree governing movement during the Covid-19 pandemic states that “brief outings, limited to one hour per day and within a maximum radius of one kilometre from home, related to individual physical activity, excluding any collective sporting practice and any proximity with other people” are permitted.
You are therefore allowed to exercise outdoors, provided it is:
- Individual
- Without contact with any other person(s)
- No longer than one hour per day
- Close to your home
You can therefore enjoy activities such as running, walking, or cycling, without any issue. Simply make sure you have your completed movement authorisation form — and a watch to ensure you don’t exceed the permitted hour! It’s also worth noting that sport is allowed in open-air facilities and public spaces (streets, parks, gardens…). However, you can forget about a tennis match with friends or a roller skate with your neighbour: being in close proximity to someone outside your household is subject to a fine.
Please note that all “indoor” sports facilities — gyms, sports clubs, gymnasiums, covered sports venues, and swimming pools — are closed to the public. So long, then, to lap swimming or Pilates classes at the local studio…
Don’t lose heart though: it’s all a matter of patience and organisation! You can still make the most of your permitted outdoor hour for a walk, and complement it with a home workout!
What sports can you do at home during lockdown?
And since we’re on the subject of home, there are plenty of ways to exercise indoors!
1- Home fitness sessions
The internet is packed with fun fitness videos and tutorials! You’ll find playful, easy-to-follow exercises that are great for both your body and your mood. Some require no equipment at all, while others may call for a yoga mat, a resistance band, small dumbbells, or a fitness ball. The key is finding what works for you: some routines are focused on cellulite, others help strengthen your core… If you have a resistance band, lockdown is the perfect opportunity to work on toned glutes or firmer arms. And if you’re feeling lost or unmotivated, there’s always an option: our Fitness Elastic Kit ! It includes a resistance band with 8 handles (15 kg resistance) to vary your exercises, plus 3 thighs-abs-glutes coaching guides — to help you achieve a toned figure in just 21 days! For example, the kit includes a Rock-Solid Abs guide: a complete tummy-focused coaching programme, with exercises, tips, and expert advice.
2- Yoga and meditation at your fingertips
Lockdown can be a source of stress or anxiety. There’s no reason to let negative emotions take over! Yoga and meditation could be just the solution to help you stay centred.
There are countless apps, video tutorials, and blogs dedicated to solo yoga practice. Browse a few to get a feel for what suits you. If the idea appeals, you’ll be pleased to know you need very little equipment: a yoga mat, comfortable clothing, and a tablet, phone, or laptop to follow along with your video tutorial. Do make sure you have enough space, as some poses require a bit of room — especially arm and leg stretches. Push the coffee table aside and you should be fine! Finally, for an effective practice, don’t skip the deep breathing exercises: they engage the deep muscles and core, helping you achieve a flatter stomach!
3- Small movements throughout the day
Being in lockdown doesn’t mean spending the whole day on the sofa! You can easily weave small movements into your daily routine to keep your body toned.
Think integrative fitness: but what exactly is that? It’s about making the most of everyday situations to sneak in a little core work. Integrative fitness involves small exercises performed throughout the day, almost without thinking… Working from home in front of your screen all day? Draw your stomach in and contract your abs 30 times for 10 seconds, then release for 10 seconds. Preparing lunch? Why not use the time you’re already standing to rise onto your tiptoes and squeeze your glutes ? That’s integrative fitness in a nutshell…
And to round off your home workout routine, why not brighten up your lockdown days with a little music? Being at home gives you the freedom to indulge in a few (not-so) guilty pleasures! Nothing’s stopping you from letting loose to your favourite tracks and dancing until you’re breathless! Dancing is great for the heart (yes, it counts as cardio !) and for your figure. On average, one hour of dancing burns around 350 kcal. Not bad at all! Go for it — you’ll quickly find yourself hooked on your dance sessions!
In conclusion: lockdown and sport can go hand in hand, as long as you put your mind to it. Above all, stay positive! And if you’re really feeling down, here’s a little piece of advice: take care of yourself. To help with that, we recommend taking a look at our guide 40 activities to feel your best at home : games, tips, and DIY ideas to keep boredom at bay and look on the bright side!