“Just as we are getting into it, then…” This is probably a statement you have used over the past few days to refer to several aspects of life that have been affected by this period of managing the COVID-19 pandemic. During the nationwide lockdown, we can’t follow our day-to-day routines – which affects our overall health and fitness.

The challenge is out: will you be joining the EWP@UP workout sessions to keep your body in shape and your mind fresh? Our fitness classes are designed for all shapes, sizes and fitness levels, plus it is a wonderful opportunity for the entire family to join in. Book your session to get your invite to stream a workout with our fitness instructors.

Why you should join the fitness workouts during lockdown:

1. The classes are independent of location

As the workout sessions are online, you will be able to do them anywhere. All you need is a few metres of open space, a good internet connection and a connected device on which you can view the workout.

2. No special equipment is needed

To participate in the workouts, you need only need a towel, a water bottle and a comfortable surface. The workouts are not centred on weights, bands or any other resistance-based equipment.

3. The classes are designed for all shapes, sizes and fitness levels

Our friendly instructors design their workouts in such a way that anyone can join. Use modifications if you need to or go all out and push yourself to the max – make the workout your own. The instructors will also be available to answer questions before and after the streaming session.

4. It’s free

The group fitness classes provided by EWP@UP is free to all UP employees. And best of all, because you are at home, your family can join in as well.

What is on offer?

EWP@UP offers three workouts: Pilates, Dynamic Resistance and FitFlex.

Pilates is about strengthening the body by focusing on core strength. It concentrates on maintaining proper posture, balance and flexibility, thus lowering the chances of injury significantly compared to more strenuous forms of exercise. You need to be aware of the way you are breathing and how your body is moving, so Pilates is effective in promoting a healthy mind-body connection.  It also improves your flexibility and stabilises your spine.

Dynamic Resistance combines the best of old-school calisthenics, sports rehabilitation therapy and using your own muscles for dynamic resistance to offer one of the most effective fitness plans available. You get an effective cardiovascular workout, improve flexibility, strengthen your muscles, joints and ligaments, all while experiencing almost no joint impact.

FitFlex provides a more energetic experience by incorporating aerobic dance and stretch routines. The sessions were specifically developed to help people with exercises to activate and move muscles in the different planes of motion and getting the heart pumping. The sessions also include an extended stretching segment targeting the “problem muscle groups” that most people complain about.

It is important to keep exercising regularly during this time, especially considering the fact that we are much less active at home compared to a usual working day. You might even be consuming more calories than you are burning.

Here are some tips to help you keep moving:

1. Set aside the time – it can be as little as 30 minutes
   • Decide on the most convenient time of day when you can out aside 30 to 45 minutes of uninterrupted time.
   • Place your training gear in a visible area so it acts as a constant reminder. Do it the night before, especially if you intend to exercise in the morning.
   • An exercise session should comprise five to 10 minutes of warming up – simple movements to warm up the muscles and joints while increasing heart rate – such as marching on the spot, stepping side to side, high knee raises, extended leg kicks, arm swings and torso twists. Each movement can be done for about 30 seconds before moving on to the next. The main session can be another 20 to 30 minutes of gradually increasing the intensity of the exercises, and concluding with another five to 10 minutes of stretching.
2. Do it with family or housemates
   • During lockdown, the biggest interruptions are most likely to come from those in your house. If possible, involve them and make it fun. You can even share this experience with distant family and friends.
3. Be safe
   • Ensure that you do not have any current illness that requires the attention of a medical practitioner – this could be flu, headaches, chest pain, difficulty breathing or a recent joint/muscle injury.
   • Ensure your exercise technique is correct to prevent injuries.
   • Ensure that you train on suitable surfaces and within safe surroundings.
   • Drink water during and after the session.
4. Make it regular
   • Three to four times a week is good. Don’t overdo it – recovery time is also important.
5. Stay connected with EWP@UP

• Our qualified fitness instructors are available to assist with any questions during lockdown.
• For more information on how to participate and for streaming times, visit the EWP@UP intranet at https://www1.up.ac.za/webcenter/portal/EWP/ or send an email to [email protected] / [email protected] for more information.