#BEACTIVE AT HOME #BEACTIVE AT HOME - CARLOW SPORTS PARTNERSHIP
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#BeActive at home
#BeActive at Home
A guide to keeping active at home during the Covid 19
A guide to keeping active at home during the
pandemic, brought to you by Carlow Sports Partnership
in conjunction with Kilkenny Sports Partnership and the Carlow
Covid 19 pandemic, brought to you by Carlow
County Council Community Well-being Campaign
Sports Partnership in conjunction with
This guide features tips, plans, links and ideas for keeping
Kilkenny Sports
well physically Partnership
and mentally during this pandemic.
and Carlow County Council Community
Well-being Campaign
This guide features tips, plans, links and ideas for keeping well
Martha Jane Duggan | Carlow Sports Partnership
email: mjduggan@carlowcoco.ie | 059 9136207
Be Active as much as possible!
Be careful to start easy
As the – gradually
coronavirus increase
COVID-19 outbreak the Sport
continues, amountIrelandof
is physical activity that
you are doing. Bekeeping
as active asand
the health your ability
well-being allows.
of our staff, our If you feel unwell on any day, do
sporting
not push yourself to complete these exercises.
communities and the public at the forefront of our decision making.
Sport and physical activity is essential to our
Week 1 Week2 Week 3 Week 4
physical and mental wellbeing, our sense of
Week5 Week 6
positivity and our long term health.
AM PM AM PM AM PMIreland our
At Sport AMmission PM AM
is to continue PM AM PM
supporting responsible sport and physical
activity participation while minimising the spread
Mon of COVID 19 to flatten the infection curve.
Tues
Wed #BeActive At Home
Thurs You can #BeActive at home by...
Fri
Sat
Sun WALKING MOVING RELAXING WORKING OUT
Even in small spaces, Build movement Meditation and Create your own
walking around or
Why not attempt the exercises on pagesbreaks
walking on the spot,
4-7? in to your deep breaths can
Try to do each
daily routine
one 10-12 times
help you remain
circuit workout
or as many times as you are
at home - no
able. Combine them withcan the
helpwalking
you programme
e.g. jogging on or the exercises
calm on RTE 1 television
equipment and use the chart
remain active the spot or needed, just a
here to keep a record of what you have been doing each day for the next few
some stretching littleweeks.
willpower
For those of you who can go outside to walk, Carlow Sports Partnership have put together a 6-week walking
You fitness.
programme to help you maintain can #BeActive at home with others by...
Remember to adhere strictly to GOtheONLINE! HSE guidelines on exercise
BUDDY UP! during PLAY!Covid 19. Wash your hands before
and after exercising. Be advised that these restrictions
Follow an online exercise class.
Many of these are free and can
may be altered
Find a physical activity
accountability partner
at any time.
Play games and activities
with your family. Many of
be found on Instagram, Facebook, and ask a friend to these can be found online
and Youtube. If you have no virtually hold you to such as GoNoodle, and
experience of these classes, your deadlines. require little to no equipment.
remember to be sensible Activities can be adapted to suit
Why walkingRemember
is so to...
good for you
and know your limits. people of all ages and abilities.
Any little bit of activity is better than none at
all – even small amounts of physical activity SET A GOAL
BE HEALTHY SCHEDULE
Eat healthily #BeActive for Set an alarm REMINDER!
bring physical and mental health and benefits.
stay 30 minutes on your phone
hydrated each day to #BeActive
Go on, try it! Physical activity:
● Helps to prevent falls
Follow @SportIreland on social media for
● Reduces the risk of heart attack and
more stroke
ideas on how to #BeActive at home.
● Helps to maintain good bone density
It is important to stay up to date as social distancing guidelines
● Reduces the risk of dementia
may change over time. The most up to date advice, information
and resources can be found on: www.hse.ie/coronavirus
● Improves your mood
8
2 For a comprehensive guide to being active during Covid 19, visit https://www.sportireland.ie/covid19
Martha Jane Duggan | Carlow Sports Partnership
email: mjduggan@carlowcoco.ie | 059 9136207
Did you know that just 30 minutes
of physical activity a day can make
a big difference to your health?
....#BeActive at Home
COVID19, and the restrictions
needed to contain and manage
it, has disrupted everybody’s
routine from a community, work,
family, shopping, entertainment
and physical activity
perspective.
Carlow Sports Partnership is committed to
creating a supportive environment which
encourages people to lead active and
healthy lifestyles.
We continue to do this in line with the latest
advice from the Department of Health
❝
and the Department of the Taoiseach.
It is very important to:
■
■
Keep yourself mobile by getting up and moving around as much as possible.
Go outdoors, walk and get fresh air within the recommended restrictions
Physical
■ Keep the distance of at least 1m but where possible 2 meters from other people activity has
Be advised that these restrictions may be changed or altered at any time so please numerous
follow the latest advice from the Department of Health.
This booklet provides information to Be Active at Home specifically for older adults, benefits. It
also boosts
people with a disability and those cocooning.
Be aware that this crisis will pass and you will need to maintain a good, strong
working body and mind to be able to enjoy life afterwards.
If you have ANY queries about what you can do, how to do it or anything contained in
your spirit
this booklet you can call us. We are here to help and we want to help you.
and you will
feel good
after.
Disclaimer: It is your responsibility to undertake these exercises safely. Remember to start
out gently and gradually increase your level of physical activity. If you have not been active for
some time, it would be best to consult your GP before undertaking an exercise
programme. Cease performing these exercises if you experience pain or you feel unwell. The
authors and advisors, who have created this brochure, accept no liability for injury caused as
a result of participation in these exercises.
❞
For a comprehensive guide to being active during Covid 19, visit https://www.sportireland.ie/covid19 3
Martha Jane Duggan | Carlow Sports Partnership
email: mjduggan@carlowcoco.ie | 059 9136207
Be Active as much as possible!
Be careful to start easy – gradually increase the amount of physical activity that
you are doing. Be as active as your ability allows. If you feel unwell on any day, do
not push yourself to complete these exercises.
Week 1 Week2 Week 3 Week 4 Week5 Week 6
AM PM AM PM AM PM AM PM AM PM AM PM
Mon
Tues
Wed
Thurs
Fri
Sat
Sun
Why not attempt the exercises on pages 4-7? Try to do each one 10-12 times or as many times as you are
able. Combine them with the walking programme or the exercises on RTE 1 television and use the chart
here to keep a record of what you have been doing each day for the next few weeks.
For those of you who can go outside to walk, Carlow Sports Partnership have put together a 6-week walking
programme to help you maintain fitness.
Remember to adhere strictly to the HSE guidelines on exercise during Covid 19. Wash your hands before
and after exercising. Be advised that these restrictions may be altered at any time.
Why walking is so good for you
Any little bit of activity is better than none at
all – even small amounts of physical activity
bring physical and mental health benefits.
Go on, try it! Physical activity:
● Helps to prevent falls
● Reduces the risk of heart attack and stroke
● Helps to maintain good bone density
● Reduces the risk of dementia
● Improves your mood
8
4
4 For a comprehensive guide
guide to
to being
being active
activeduring
duringCovid
Covid19,
19,visit https:/
visit https:/ /www.sportireland.ie/covid19
/www.sportireland.ie/covid19
Martha Jane Duggan | Carlow Sports Partnership
email: mjduggan@carlowcoco.ie | 059 9136207
Did you know that just 30 minutes
of physical activity a day can make
a big difference to your health?
....#BeActive at Home
COVID19, and the restrictions
needed to contain and manage
it, has disrupted everybody’s
routine from a community, work,
family, shopping, entertainment
and physical activity
perspective.
Carlow Sports Partnership is committed to
creating a supportive environment which
encourages people to lead active and
healthy lifestyles.
We continue to do this in line with the latest
advice from the Department of Health
❝
and the Department of the Taoiseach.
It is very important to:
■
■
Keep yourself mobile by getting up and moving around as much as possible.
Go outdoors, walk and get fresh air within the recommended restrictions
Physical
■ Keep the distance of at least 1m but where possible 2 meters from other people activity has
Be advised that these restrictions may be changed or altered at any time so please numerous
follow the latest advice from the Department of Health.
This booklet provides information to Be Active at Home specifically for older adults, benefits. It
also boosts
people with a disability and those cocooning.
Be aware that this crisis will pass and you will need to maintain a good, strong
working body and mind to be able to enjoy life afterwards.
If you have ANY queries about what you can do, how to do it or anything contained in
your spirit
this booklet you can call us. We are here to help and we want to help you.
and you will
feel good
after.
Disclaimer: It is your responsibility to undertake these exercises safely. Remember to start
out gently and gradually increase your level of physical activity. If you have not been active for
some time, it would be best to consult your GP before undertaking an exercise
programme. Cease performing these exercises if you experience pain or you feel unwell. The
authors and advisors, who have created this brochure, accept no liability for injury caused as
a result of participation in these exercises.
❞
For a comprehensive guide to being active during Covid 19, visit https://www.sportireland.ie/covid19 55
Martha Jane Duggan | Carlow Sports Partnership
email: mjduggan@carlowcoco.ie | 059 9136207
Be Active as much as possible!
Be careful to start easy – gradually increase the amount of physical activity that
you are doing. Be as active as your ability allows. If you feel unwell on any day, do
not push yourself to complete these exercises.
Week 1 Week2 Week 3 Week 4 Week5 Week 6
AM PM AM PM AM PM AM PM AM PM AM PM
Mon
Tues
Wed
Thurs
Fri
Sat
Sun
Why not attempt the exercises on pages 4-7? Try to do each one 10-12 times or as many times as you are
able. Combine them with the walking programme or the exercises on RTE 1 television and use the chart
here to keep a record of what you have been doing each day for the next few weeks.
For those of you who can go outside to walk, Carlow Sports Partnership have put together a 6-week walking
programme to help you maintain fitness.
Remember to adhere strictly to the HSE guidelines on exercise during Covid 19. Wash your hands before
and after exercising. Be advised that these restrictions may be altered at any time.
Why walking is so good for you
Any little bit of activity is better than none at
all – even small amounts of physical activity
bring physical and mental health benefits.
Go on, try it! Physical activity:
● Helps to prevent falls
● Reduces the risk of heart attack and stroke
● Helps to maintain good bone density
● Reduces the risk of dementia
● Improves your mood
8
6 For a comprehensive guide to being active during Covid 19, visit https://www.sportireland.ie/covid19
Martha Jane Duggan | Carlow Sports Partnership
email: mjduggan@carlowcoco.ie | 059 9136207
Did you know that just 30 minutes
of physical activity a day can make
a big difference to your health?
....#BeActive at Home
COVID19, and the restrictions
needed to contain and manage
it, has disrupted everybody’s
routine from a community, work,
family, shopping, entertainment
and physical activity
perspective.
Carlow Sports Partnership is committed to
creating a supportive environment which
encourages people to lead active and
healthy lifestyles.
We continue to do this in line with the latest
advice from the Department of Health
❝
and the Department of the Taoiseach.
It is very important to:
■
■
Keep yourself mobile by getting up and moving around as much as possible.
Go outdoors, walk and get fresh air within the recommended restrictions
Physical
■ Keep the distance of at least 1m but where possible 2 meters from other people activity has
Be advised that these restrictions may be changed or altered at any time so please numerous
follow the latest advice from the Department of Health.
This booklet provides information to Be Active at Home specifically for older adults, benefits. It
also boosts
people with a disability and those cocooning.
Be aware that this crisis will pass and you will need to maintain a good, strong
working body and mind to be able to enjoy life afterwards.
If you have ANY queries about what you can do, how to do it or anything contained in
your spirit
this booklet you can call us. We are here to help and we want to help you.
and you will
feel good
after.
Disclaimer: It is your responsibility to undertake these exercises safely. Remember to start
out gently and gradually increase your level of physical activity. If you have not been active for
some time, it would be best to consult your GP before undertaking an exercise
programme. Cease performing these exercises if you experience pain or you feel unwell. The
authors and advisors, who have created this brochure, accept no liability for injury caused as
a result of participation in these exercises.
❞
For a comprehensive guide to being active during Covid 19, visit https://www.sportireland.ie/covid19 7
Martha Jane Duggan | Carlow Sports Partnership
email: mjduggan@carlowcoco.ie | 059 9136207
Be Active as much as possible!
Be careful to start easy – gradually increase the amount of physical activity that
you are doing. Be as active as your ability allows. If you feel unwell on any day, do
not push yourself to complete these exercises.
Week 1 Week2 Week 3 Week 4 Week5 Week 6
AM PM AM PM AM PM AM PM AM PM AM PM
Mon
Tues
Wed
Thurs
Fri
Sat
Sun
Why not attempt the exercises on pages 4-7? Try to do each one 10-12 times or as many times as you are
able. Combine them with the walking programme or the exercises on RTE 1 television and use the chart
here to keep a record of what you have been doing each day for the next few weeks.
For those of you who can go outside to walk, Carlow Sports Partnership have put together a 6-week walking
programme to help you maintain fitness.
Remember to adhere strictly to the HSE guidelines on exercise during Covid 19. Wash your hands before
and after exercising. Be advised that these restrictions may be altered at any time.
Why walking is so good for you
Any little bit of activity is better than none at
all – even small amounts of physical activity
bring physical and mental health benefits.
Go on, try it! Physical activity:
● Helps to prevent falls
● Reduces the risk of heart attack and stroke
● Helps to maintain good bone density
● Reduces the risk of dementia
● Improves your mood
8 For a comprehensive guide to being active during Covid 19, visit https://www.sportireland.ie/covid19
Martha Jane Duggan | Carlow Sports Partnership
email: mjduggan@carlowcoco.ie | 059 9136207
The 6-Week
Did you Walking
know that Programme
just 30 minutes
of physical activity a day can make
Walking is a powerful and scientifically proven method of transforming your body
and boosting your mood. Research shows it can add years to your life and add life
a big difference to your health?
to your years. Additionally, it is a good way of managing weight. Going for a walk in
these troubled times (subject to Government and HSE guidelines) will benefit your
....#BeActive at Home
body in other significant ways too.
It will do you good to get out of the house and get some fresh
air! COVID19, and the
REMEMBER observe restrictions
social distancing protocols and wash
yourneeded to contain
hands before and manage
and after exercising.
Warm it, up
hasby disrupted everybody’s
walking at an easy pace for the first 4 minutes of
each work out and do the same to cool down at the end.
routine from a community, work,
Endurance Walks: Build strength and stamina. Walk at a
family, shopping, entertainment
steady, brisk pace.
and physical activity
Four by Twos: Boost your endurance so longer walks are a
perspective.
breeze. Alternate 4 minutes of fast walking with 2 minutes of
brisk walking.
Carlow Sports
30-Second Surges:Partnership is committed
Increase your to
overall walking speed.
creating
Alternate 30aseconds
supportive environment
of speed walkingwhich
with 1 minute of easy
encourages people to lead active and
walking.
Even healthy lifestyles.
Stevens: Improve your body’s ability to go longer at top
speeds. Alternate equal amounts of fast walking and brisk
We continue to do this in line with the latest
walking.
advice from the Department of Health
THEandWALKS
❝
the Department of the Taoiseach.
It
WEEK 1is very important to: WEEK 4
Day 1: Endurance – 15-min brisk walk Day 1: Endurance – 30-min brisk walk
■ Keep yourself mobile by getting up and moving around as much as possible.
Day 2: Four by Twos – (explanation above). Do 2 times
Go outdoors,–walk
Day■3: Endurance andbrisk
15-min get fresh
Day 2: Four by Twos – 4 times
walk air within the recommended
Physical
restrictions– 30-min brisk walk
Day 3: Endurance
Keep the distance
Day■4: 30-Second Surgesof at least 1m but where possible 2 meters
– (explanation above). Do 8 times
from other people
Day 4: 30-Second activity has
Surges – 16 times
Day 5: Endurance –30-min brisk walk
DayBe5:advised
Endurance
that–these
15-min brisk walk may be changed or altered
restrictions Day 6: at
Even
anyStevens
time so–please numerous
6 times, 2 min each
Dayfollow
6: Even Stevens – (explanation above). Do 6 times
the latest advice from the Department of Health.
This2booklet provides information to Be Active at Home WEEK
WEEK specifically
5 for older adults, benefits. It
Day 1: Endurance – 35-min briskalso boosts
people with a disability and those cocooning.
Day 1: Endurance – 20-min brisk walk walk
DayBe2:aware that
Four by this–crisis
Twos 3 timeswill pass and you will need to maintain
Day 2: Foura good, strong
by Twos – 5 times
Day 3: Endurance – 35-min briskyour spirit
working body and mind to be able to enjoy life afterwards.
Day 3: Endurance – 20-min brisk walk walk
If you have ANY queries about
Day 4: 30-Second Surges – 12 times what you can do, how to do it or anything contained in
Day 4: 30-Second Surges – 20 times
Daythis booklet you–can
5: Endurance call us.
20-min Wewalk
brisk are here to help and weDay
Day 6: Even Stevens – 6 times, 1.5 min each
want 5: to and you will
help you.– 35-min brisk walk
Endurance
Day 6: Even Stevens – 6 times, 2.5 min each
WEEK 3 WEEK 6 feel good
Disclaimer: It is your responsibility to undertake these exercises safely. Remember to start after.
❞
Day 1: Endurance – 25-min brisk walk Day 1: Endurance – 40-min brisk walk
Day 2: Four by Twos – 4 times Day 2: Four by Twos – 5 times
out gently and gradually increase your level of physical activity. If you have not been active for
Day 3: Endurance
some – 25-min
time, it would be best brisk walkyour GP before undertaking
to consult Day 3:
anEndurance
exercise – 40-min brisk walk
Day 4: 30-Second
programme. CeaseSurges – 16 times
performing Day pain
these exercises if you experience 4: 30-Second
or you feelSurges – 20 times
unwell. The
authors and advisors, who have
Day 5: Endurance – 25-min brisk walk created this brochure, acceptDay 5: Endurance – 40-minasbrisk walk
no liability for injury caused
a result of participation in these exercises.
Day 6: Even Stevens – 6 times, 2 min each Day 6: Even Stevens – 6 times, 2.5 min each
For a comprehensive guide to being active during Covid 19, visit https://www.sportireland.ie/covid19 99
Martha Jane Duggan | Carlow Sports Partnership
email: mjduggan@carlowcoco.ie | 059 9136207
Be Active as much as
1
possible! Lateral Arm Raises
Start with your arms straight by your sides or
Be careful to start easy – gradually increase the amount ofyour
touching physical
wheels. Raise activity that
your arms out to your
you are doing.10
Be minute
as active as your ability allows.30If youyourfeel unwell on any day, do
sides to shoulder level and then lower arms to
sides again.
secs
not push yourself to complete these exercises.
Home Exercise Circuit
Week 1 Week2 Week 3 Week 4 Week5 Week 6
AM
Aerobics
PM
- Circuit
AM
1
PM AM PM AM PM AM PM AM PM
Perform each exercise for 30 seconds. Repeat 4 times.
Mon Add dumbells for extra resistance.
All exercises can be completed seated or standing. Seated
Tues
Wed
Thurs
Fri Supported By
Standing
Sat
Sun
2 Twists/Rotations 3 Star Jump Arms
Why not attempt the exercises on pages 4-7? Try to do each one 10-12Start
timeswith or
youras many
arms times
straight by your as you
sides are
or touching
able. Combine them
Start by with
stretching the
your walking
arms out in frontprogramme
of you, then or the exercises on your
RTEwheels.
1 television andout
Raise your arms use thesides
to your chart
to
turn as far as possible to the left, back to the centre, above your head, touching your hands together.
here to keep a record of what you have been doing each day for the next
then as far as possible to the right. If you have
few weeks.
Lower your arms to your sides again.
30
For secs
those oflimited mobility
you who canin your
go trunk, this exercise
outside can be
to walk, Carlow Sports Partnership
30
secs
have put together a 6-week walking
done from the neck upwards, completing the exercise
programmebytorotating
help the
youhead maintain fitness.
from left to right.
Remember to adhere strictly to the HSE guidelines on exercise during Covid 19. Wash your hands before
and after exercising. Be advised that these restrictions may be altered at any time.
Why walking is so good for you
Seated
Seated
Any little bit of activity is better than none at
all – even small amounts of physical activity
bring physical and mental health benefits.
Go on, try it! Physical activity:
● Helps to prevent falls
● Reduces the risk of heart attack and stroke
● Helps to maintain good bone density
Standing Standing
● Reduces the risk of dementia
● Improves your mood
THESE EXERCISES ARE PARTICULARLY SUITABLE FOR THOSE WHO ARE COCOONING.
REMEMBER WHEN EXERCISING, PLEASE STAY IN YOUR HOUSE, GARDEN OR BALCONY.
8
10
10 For
For aa comprehensive
comprehensive guide
guide to
to being
being active
active during
during Covid
Covid 19, visit https:/
19, visit https:///www.sportireland.ie/covid19
www.sportireland.ie/covid19Martha Jane Duggan | Carlow Sports Partnership
email: mjduggan@carlowcoco.ie | 059 9136207
The
Did
4 6-Week
you Walking
know that Programme
just 305minutes
Chest Press High Knees
of physical activity a day can make
Tuck your arms and elbows close to your sides to Start by raising your arms out in front of you, keeping
Walking start.
is aWith
powerful and
your hands facing scientifically
out, push your arms
straight out from chest level. Slowly bring your arms
proven methodthem ofattransforming your
hip height. Lift your right knee up tobody
your
right hand and lower back down. Repeat on the left.
and30boosting your
back ensuring mood.
you keep Research
your elbows tucked into yourshows it can add years
Continuetothis your
movement life andyour
alternating addlegs life
at a
a big difference to your health?
sides. This can also be done against a wall to add 30 speed that suits you.
secs secs
to your years.
resistance orAdditionally, it is a good way of managing weight. Going for a walk in
with weights in your hands.
these troubled times (subject to Government and HSE guidelines) will benefit your
....#BeActive at Home
body in other significant ways too.
It will do you good to get out of the house and get some fresh
air! COVID19, and the
REMEMBER observe restrictions
social distancing protocols and wash
yourneeded to contain
hands before and manage
and after exercising.
Warm it, up
Seated hasby disrupted everybody’s
walking at an easy pace for the first 4 minutes of Seated
each work out and do the same to cool down at the end.
routine from a community, work,
Endurance Walks: Build strength and stamina. Walk at a
family, shopping, entertainment
steady, brisk pace.
and physical activity
Four by Twos: Boost your endurance so longer walks are a
perspective.
breeze. Alternate 4 minutes of fast walking with 2 minutes of
brisk walking.
Carlow Sports
30-Second Surges:Partnership is committed
Increase your to
overall walking speed.
creating
Alternate 30aseconds
supportive environment
of speed walkingwhich
with 1 minute of easy
encourages people to lead active and
walking.
Standing Standing
Even healthy lifestyles.
Stevens: Improve your body’s ability to go longer at top
speeds. Alternate equal amounts of fast walking and brisk
We continue to do this in line with the latest
walking.
advice from the Department of Health
THEandWALKS
❝
the Department of the Taoiseach.
It
WEEK 1is very important to: WEEK 4
1 Bicep Curls
Stand with your feet shoulder-width apart and elbows
Day 1: Endurance – 15-min brisk walk Day 1: Endurance – 30-min
tucked brisk
into your sides. walkyour arms by your side
Keeping
■ Keep yourself mobile by getting up and moving around as much as possible.
Day 2: Four by Twos
■
10– minute
Day 3: Endurance –walk
Go outdoors,
(explanation above). Do 2 times
andbrisk
15-min get fresh
Day 2: Four
walk air within the recommended
30 by Twos
secs
hands to–your
restrictions
Day 3: Endurance Slowly
– lower
Physical
and elbows tucked in, bend your arms and raise your
4 times
shoulders keeping your hands facing up.
your hands
30-min brisktowalk
hip level and then repeat
Home Exercise Circuit
Keep the distance
Day■4: 30-Second Surgesof at least 1m but where possible 2 meters
this movement.
from other people
Day 4: 30-Second activity has
Surges – 16 times
– (explanation above). Do 8 times Day 5: Endurance –30-min brisk walk
DayBe5:advised
Endurance
that–these
15-min brisk walk may be changed or altered
restrictions Day 6: at
EvenanyStevens
time so–please numerous
6 times, 2 min each
Dayfollow
6: EvenAerobics
Stevens – - Circuit
(explanation 2
above). Do 6 times
the latest advice from the Department of Health.
This2booklet provides information to Be Active at Home WEEK
WEEK Perform each exercise for 30 seconds. Repeat 4 times. specifically
5 for older adults, benefits. It
Day 1: Endurance – 35-min briskalso boosts
people with a disability and those cocooning.
Add dumbells for extra resistance.
Day 1: Endurance – 20-min brisk walk
All exercises can be completed seated or standing. Seated
walk
DayBe2:aware that
Four by this–crisis
Twos 3 timeswill pass and you will need to maintain
Day 2: Foura good, strong
by Twos – 5 times
Day 3: Endurance – 35-min briskyour spirit
working body and mind to be able to enjoy life afterwards.
Day 3: Endurance – 20-min brisk walk walk
If you have ANY queries about
Day 4: 30-Second Surges – 12 times what you can do, how to do it or anything contained in
Day 4: 30-Second Surges – 20 times
Daythis booklet you–can
5: Endurance call us.
20-min Wewalk
brisk are here to help and weDay
Day 6: Even Stevens – 6 times, 1.5 min each
want 5: to and you will
help you.– 35-min brisk walk
Endurance
Day 6: Even Stevens – 6 times, 2.5 min each
WEEK 3 WEEK 6 feel good
Disclaimer: It is your responsibility to undertake these exercises safely. Remember to start after.
❞
Day 1: Endurance – 25-min brisk walk
Supported By
Day 1: Endurance – 40-min brisk walk
Day 2: Four by Twos – 4 times Day 2: Four by Twos – 5 times
out gently and gradually increase your level of physical activity. If you have not been active for
Standing
Day 3: Endurance
some – 25-min
time, it would be best brisk walkyour GP before undertaking
to consult Day 3:
anEndurance
exercise – 40-min brisk walk
Day 4: 30-Second
programme. CeaseSurges – 16 times
performing Day pain
these exercises if you experience 4: 30-Second
or you feelSurges – 20 times
unwell. The
authors and advisors, who have
Day 5: Endurance – 25-min brisk walk created this brochure, acceptDay 5: Endurance – 40-minasbrisk walk
no liability for injury caused
THESE EXERCISES
a result of participation ARE PARTICULARLY SUITABLE FOR THOSE WHO ARE COCOONING.
in these exercises.
Day 6: Even Stevens – 6 times,
REMEMBER WHEN2 min each
EXERCISING, PLEASE STAYDay 6: Even
IN YOUR Stevens
HOUSE, – 6 times,
GARDEN 2.5 min each
OR BALCONY.
For a comprehensive guide to being active during Covid 19, visit https://www.sportireland.ie/covid19 11
9
11Martha Jane Duggan | Carlow Sports Partnership
email: mjduggan@carlowcoco.ie | 059 9136207
Be
2
Active as much as
3 possible!
Shoulder Rotations
Overhead Press
Start by bringing your hands to shoulder level with
Be careful
Startto
withstart
your armseasy – gradually
straight down either side of yourincrease the amount of physical
your hands facing upwards. activity that
Keeping your elbows
body. Lift your shoulders up towards your ears as high tucked into your sides raise both hands above your
you are doing.
as you can andBethenasrollactive as your
them backwards and down.ability allows. If you feel
head at theunwell on any
same time ensuring day,
you keep do
your hands
30 facing upwards and elbows tucked in. Lower your
notsecs
pushmotion
yourself toshoulders
- lifting your complete
up and thenthese
Complete this movement 10 times. Reverse this
roll them exercises. secs
30
hands to shoulder level and repeat the movement.
forwards 10 times.
Week 1 Week2 Week 3 Week 4 Week5 Week 6
AM PM AM PM AM PM AM PM AM PM AM PM
Mon
Seated
Seated
Tues
Wed
Thurs
Fri
Standing Standing
Sat
Sun
4 Leg raises / side steps 5 Side Bends
Why not attempt thefeetexercises
Start with your onleftpages
together. Lift your leg out to4-7?
the Try to do each one 10-12Start
times or as
with your armsmany
straighttimes as you
down either side ofare
able. Combine
side ofthem
your bodywith the
as far as walking
is comfortable, programme
keeping your
chest up and back and hips straight. Bring your leg back to
or the exercises on RTE
your 1 television
body. and
Slowly reach your use
left handthe chart
down towards
your left knee and return back to a straight upright
here to keep a record
the starting positionof
andwhat you
repeat this have5 been
movement doing each day for the next
times with few weeks.
position. Repeat this movement on your other side
30 your left leg and then repeat with your right leg. 30 reaching
Forsecs
those of you who can go outside to walk, Carlow Sports Partnership secs have putyour right handadown
together towards
6-week your right
walking
From seated, sit with back straight and legs together with knee and back to a straight upright position.
programmefeettoflat
help
on theyou
floor.maintain
Side step yourfitness.
left leg out to the left
and touch your toe to the floor and bring it back to the
Rememberstarting
to adhere strictly to
position. Repeat this movement the HSEwithguidelines
5 times your on exercise during Covid 19. Wash your hands before
and after exercising. Be advised that these restrictions may be altered at any time.
left leg and then repeat with your right leg.
Why walking is so good for you
Seated
Seated
Any little bit of activity is better than none at
all – even small amounts of physical activity
bring physical and mental health benefits.
Go on, try it! Physical activity:
● Helps to prevent falls
● Reduces the risk of heart attack and stroke
Standing
● Helps to maintain good bone density Standing
● Reduces the risk of dementia
● Improves your mood
THESE EXERCISES ARE PARTICULARLY SUITABLE FOR THOSE WHO ARE COCOONING.
REMEMBER WHEN EXERCISING, PLEASE STAY IN YOUR HOUSE, GARDEN OR BALCONY.
8
12
12 For
For aa comprehensive
comprehensive guide
guide to
to being
being active
active during
during Covid
Covid 19, visit https:/
19, visit https:///www.sportireland.ie/covid19
www.sportireland.ie/covid19Martha Jane Duggan | Carlow Sports Partnership
email: mjduggan@carlowcoco.ie | 059 9136207
NOTE: Carlow Sports Partnership is happy to share information on offerings from various providers at
Did you know that just 30 minutes
this time. However, Carlow Sports Partnership is not responsible for quality of delivery or changes in
dates or times of information contained in this booklet.
of physical activity a day can make
OLDER ADULTS/ MEN ON THE MOVE
a big difference to your health?
Programme What is it? What time / day? Link Devised by
....#BeActive at Home
Older Adult
Exercise
Gentle exercises Monday, Wednesday and
for older adults and Fridays at 11am. Videos
novelty ways of can be accessed any
https://www.youtube.com/user/
AgeandOpportunity/videos
Age &
Opportunity
playing Go For Life time Age & Opportunity Facebook page
COVID19, and
gamesthe restrictions
https://www.facebook.com/
FREE
needed to contain and manage AgeandOpportunity/
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A bodyweight Anytime – available on https://www.youtube.com/watch?v=-
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routine
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programme for men work, Dún
family, shopping,
everybody (or women).entertainment
Use as FREE Laoghaire
Rathdown
who wants much or as little of
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homeperspective. Partnership
ExWell@Home ExWell @ Home Monday Thursday and https://www.rte.ie/lifestyle/ ExWell
is a sophisticated Friday – being developed living/2020/0403/1128253-watch-
Carlow SportshomePartnership
exercise is committed to through RTE.
for delivery how-to-warm-up-properly-before-
creating a supportive
programme environment which exercising/
encourages people to lead
developed active and
by expert
team, for people
healthy lifestyles. https://www.exwell.ie/resources
with all types of
chronic
We continue to do this illnesses.
in line with the latest
advice from the Department of Health
❝
Active
andAging Free Active
the Department Aging
of the 2pm on Tuesdays via
Taoiseach. www.compassphysio.ie/pilates Compass
Classes Classes
It is very important to: Zoom. Physio
Book online
■
Chair GymKeep yourself mobile
Older Adult
workouts
by getting up and11am
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Circuits
moving
air within
around ashttps:/
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■ Keep the distance of at least 1mand
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activity has
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for everybody
advised that these restrictionsatmay
Facebook live and Zoom GetFitSmiling/
be changed
various times andor altered at any time so please numerous
for Seniors
follow the latest advice from the Department
dates bot freeof Health.
booklet provides information to Be Active at Home specifically for older adults, benefits. It
and paid
Thisfitness for classes
Private
alsoCroiboosts
parties
people with a disability and those cocooning.
Be aware thatFollow
Muscle Croí’s will passFacebook
this crisis and you will/ Twitter. http://croi.ie/resistance-training-at-
need to maintain a good, strong Heart
strength for Physical Activity home/ & Stroke
working body and mind to be ableDenise
older adults of
If you
every levelhave
–
Specialist, Maria,
ANY queries
as she bringsabout
to enjoy
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andlife
you need
afterwards.
Maria are
support.
you what you can do, how to do it or anything contained in
yourCharity
spirit
and you will
no equipment through activities Contact us through
to are
this booklet you can call us. We here to help and we want to help you.
needed help tackle the age- Facebook, by email at
associated muscle healthteam@croi.ie or
loss call 091-544310.
feel good
is your responsibility to undertake these exercises safely. Remember to start after.
❞
15Disclaimer:
minutesIt of daily activity and fitness - broadcast daily on RTE 1 at 2.20pm
out gently
In support and gradually
of people cocooningincrease
at this your
time,level of physical
RTE has launchedactivity. If you
a 15 minute have not been
programme active
to help olderfor
people to keep active
some It
at home. time,
willitbewould be best
broadcast to on
daily consult your
RTÉ One at GP before
2.20pm. undertaking
It will an exercise
help viewers who are at home and some in self-isolation or
cocooning and will
programme. offerperforming
Cease tips, especially
thesetoexercises
older viewers,
if youon how to keep
experience healthy
pain and
or you happy.
feel unwell. The
authors
Fitness andbeadvisors,
15 will who have
hosted Monday created
to Friday at this
2.20brochure,
PM on withaccept no liability for injury caused as
Ray Lally,
a result of participation in these exercises.
the Today Show fitness expert, and Dáithí Ó Sé
For a comprehensive guide to being active during Covid 19, visit https://www.sportireland.ie/covid19 13Martha Jane Duggan | Carlow Sports Partnership
email: mjduggan@carlowcoco.ie | 059 9136207
Be Active as much as possible!
NOTE: Carlow Sports Partnership is happy to share information on offerings from various providers at
this time. However, Carlow Sports Partnership is not responsible for quality of delivery or changes in
dates or times of information contained in this booklet.
Be careful to start easy – gradually increase the amount of physical activity that
you are doing. Be as active as yourDISABILITY
ability allows. If you feel unwell on any day, do
not push yourself to complete these exercises.
Programme What is it? What time / day? Link Devised by
Strength A completely new Anytime – available on https://www.specialolympics.org/school- Special
Week
Training suitable way1to exercise,Week2 YouTube Week 3 Week 4
of-strength Week5 Week 6
Olympics
for everybody featuring WWE
– great family Superstar Becky FREE
workout AM PM AM
Lynch. Work out PM AM PM AM PM AM PM AM PM
with these videos
Mon five times a week to
help you stay fit and
reach your athletic
Tues goals
Workouts for Good video content On Facebook page and https://www.facebook.com/ Kris
Wed
wheelchair of home workouts FREE Saunders,
users suitable for Wheely Good
wheelchair users. Fitness
Thurs
Strength A completely new Anytime – available on https://www.specialolympics.org/school- Special
Training suitable way to exercise, YouTube of-strength Olympics
forFri
everybody featuring WWE
– great family Superstar Becky FREE
workout Lynch. Work out
Sat with these videos
five times a week to
Sun help you stay fit and
reach your athletic
goals
Why not attempt the exercises on pages 4-7? Try to do each one 10-12 times or as many times as you are
able. Combine them with the walking programme or the exercises on RTE 1 television and use the chart
Video programmes
here to keep a record of what you have been doing each day for the next few weeks.
For those of you who can go outside to walk, Carlow Sports Partnership have put together a 6-week walking
programme to help you maintain fitness.
Here are some
Remember good YouTube
to adhere strictly tovideos
the HSEto try.
guidelines on exercise during Covid 19. Wash your hands before
Be after
and careful to start easy
exercising. – gradually
Be advised increase
that these the
restrictions may be altered at any time.
amount of physical activity that you are doing. Be
as active as your ability allows. If you feel unwell
on any day, do not push yourself to complete these
Why walking is so good for you
exercises.
15 Minute Senior Workout–Low Impact Exercises
Any little
https:/ bit of activity is better than none at
/www.youtube.com/watch?v=v2vLQiU8lJQ
all – even small amounts of physical activity
20-minute Sample Workout for Older Adults
bring physical and mental health benefits.
https:/
/www.youtube.com/watch?v=8E8iCYG16ho
Go on, try it! Physical activity:
30 Helps
● Min to prevent
Beginner Weightfalls
Training for Beginners
Workout Strength
● Reduces Training
the risk Dumbbell
of heart attack Workouts
and stroke
● Helps
https:/ to maintain good bone density
/www.youtube.com/watch?v=jDF4XiUtXGM
● Reduces the risk of dementia
15 Minute Senior Workout–Low Impact
● Improves your
Exerciseshttps:/ mood
/www.youtube.com/
watch?v=2fpIva72q_k&t=44s
8
14 For a comprehensive guide to being active during Covid 19, visit https://www.sportireland.ie/covid19Martha Jane Duggan | Carlow Sports Partnership
email: mjduggan@carlowcoco.ie | 059 9136207
Motivating yourself
Did you know that to be active
just 30 minutes
of physical activity a day can make
Right now things are different, regardless of whether you are regularly
a big difference to your health?
active or not. We all have to learn to adapt to the new situation. This
relates to all aspects of your life – shopping, seeing family and friends
....#BeActive at Home
and physical activity.
Increasing
COVID19, physical activity
and the restrictions Time to get doing things!
Firstneeded
of all, we to
maycontain and
be adjusting to manage
new restrictions ■ Focus on what you CAN do, not what you
and this means that exercising and physical activity CAN’T do.
it, has disrupted everybody’s
might be affected, but there are still many
routine to from a community, ■ Make a training plan and make it part of your
opportunities be active. While we are work,
waiting for
family, shopping, entertainment
this crisis to be over, we may as well get moving,
daily routine. For example, each morning do
get and
active,physical activity
and get happy. The alternative to being the exercises in this booklet. Learn them and
active is to sit around being glum about things and get good at them!
perspective.
that will impact on our mental health and on those ■ Then, in the early afternoon, tune into the
around us. television (RTE 1) at 2.20pm for your daily 15
Carlow Sports Partnership is committed to
creating a supportive environment which
minute exercise class.
encourages people to lead active and ■ Do some light work in your house, garden or
healthy lifestyles. balcony at some stage
■ Climb the stairs a little more often each day to
We continue to do this in line with the latest
make your legs strong – slowly at first!
advice from the Department of Health
■ If you have internet access – use the links in
❝
and the Department of the Taoiseach.
It is very important to: this booklet to access classes
■ Use weights to create resistance to maintain
■ Keep yourself mobile by getting up and moving around asmuscles.
■ Go outdoors, walk and get fresh air within the recommended
much as possible.
Physical
Alternatively, fill plastic drinks bottles
withrestrictions
water or sand or just use tins of beans!
■ Keep the distance of at least 1m but where possible 2■ meters from other
Do some people
things activity has
that you haven’t done in a while
that you used to really enjoy. Use this time as
Be advised that these restrictions may be changed or alteredan opportunity
at any time sotoplease numerous
try sewing, knitting, do a
follow the latest advice from the Department of Health. crossword or perhaps write a poem?
Mix things
This booklet provides information to Be Active at Home specifically for up and
older have fun.
adults, benefits. It
also boosts
people with a disability and those cocooning. ■ Write down what you are doing and see your
progress
Be aware that this crisis will pass and you will need to maintain – enjoy
a good, strongsharing this when you speak
If you have ANY queries about what you can do, how to do it you to continue
or anything
your spirit
working body and mind to be able to enjoy life afterwards. with others. Seeing progress will motivate
and beinproud of your
contained
accomplishments.
this booklet you can call us. We are here to help and we want to help you.
Self-compassion
and you will
It is OK if you don’t feel like doing feel
any of thegood
above. We
know it’s a difficult time. It’s also OK if you start and fall
Disclaimer: It is your responsibility to undertake these exercises safely. Remember to start after.
❞
by the wayside – simply start again! We’re all learning
new things and gradually learning how to cope.
out gently and gradually increase your level of physical activity. If you have not been active for
some time, it would be best to consult your GP before undertaking
Remember an exercise
this is about you – do not worry what
programme. Cease performing these exercises if you experienceothers areoror
pain you
arefeel
notunwell.
doing.The
Promise yourself that when
authors and advisors, who have created this brochure, accept this crisis is over, you will beasfitter and stronger than
no liability for injury caused
a result of participation in these exercises.
ever before!
For a comprehensive guide to being active during Covid 19, visit https://www.sportireland.ie/covid19 15Martha Jane Duggan | Carlow Sports Partnership
email: mjduggan@carlowcoco.ie | 059 9136207
Be Active as
Managing muchthrough
stress as possible!
belly breathing
Be careful to start easy – gradually increase the amount of physical activity that
you are doing. Be as active as your ability allows. If you feel unwell on any day, do
not push yourself to complete these exercises.
Week 1 Week2 Week 3 Week 4 Week5 Week 6
AM PM AM PM AM PM AM PM AM PM AM PM
Mon
Tues
Wed
Thurs
Friof us are feeling stressed and anxious now
Many 1. Start by finding a comfortable position, either
because of the uncertainty and lack of control that we
sitting or lying down
Satover our daily lives. Our bodies react to stress in a
have
number of different ways, both physically and mentally: 2. Relax your shoulders
●Sun
Increased heart rate 3. Place one hand on your chest
● Breathing becomes quick and shallow 4. Place your other hand on your abdomen
● Butterflies
Why not attempt in our
the stomach
exercises on pages 4-7? Try to do each one 10-12
5. Breathe times or
in deeply as manyyour
through times as you
nose forare
a
● We
able. lose concentration
Combine them with the walking programme or the exercises on
count of four RTE 1 television and use the chart
● Thoughts
here to keep abegin to race
record of what you have been doing each day for the next few weeks.
6. As you breathe in, focus on expanding your
For those
One of theof youways
first who can go outside
we can help to to walk, stress
reduce CarlowinSports Partnership
belly like ahave put together a 6-week walking
balloon
programme to help you maintain fitness.
our bodies is by focusing on our breathing. Many of us
7. Breathe out slowly for a count of four, feeling
breathe
Remember just to
using our chests
adhere strictlyand
to do
thenot
HSEuse our belly,on exercise during Covid 19. Wash your hands before
guidelines
which is a exercising.
habit we pickBe upadvised
as we age. your belly pushing the air out of your lungs
and after thatAsthese
babies, we all
restrictions may be altered at any time.
breathed using our bellies. We tend to breathe this 8. Repeat this breathing cycle at least five
way when we are sleeping, as it is the more natural times, or until you feel relaxed.
way to breathe.
Why walking is so good for you
Practice belly breathing a few times a day until it
starts to feel more natural. Then the next time you are
feeling stressed, take a few moments to belly breathe
By Jessie Barr who is a Performance Psychologist at
the Sport Ireland Institute. The advice below is a step-
by-step guide to belly breathing and the benefits of
to Any
help little bit ofand
you relax activity is better
take back than none at
control. focusing on breathing to control stress and anxiety.
all – even small amounts of physical activity
Mental Wellbeing Campaign
bring physical and mental health benefits.
Go on, try it! Physical activity:
The
● campaign offers support
Helps to prevent falls and resources for people to help deal with the
stress, isolation and helps
● Reduces the risk of heart people maintain
attack andwellbeing
stroke and cope at home during
this time.
● Helps to maintain good bone density
The
● campaign is running
Reduces the risk ofon all National and Local radio channels, as well as
dementia
across social and digital platforms.
● Improves your mood
The website is www.gov.ie/together and the hashtag is #Together.
8
16 For a comprehensive
comprehensive guide
guide to
tobeing
beingactive
activeduring
duringCovid
Covid19, visit https:/
19,visit //www.sportireland.ie/covid19
https:/ www.sportireland.ie/covid19You can also read
