COVID-19: A Guide To Keeping Physically & Mentally Well At Home • Glam Adelaide

COVID-19: A Guide To Keeping Physically & Mentally Well At Home

With many of us now spending more time indoors, we’ve put together this at-home guide to maintaining your physical health and mental wellbeing.


Lockdown 2.0 has arrived with a bang. This new 6-day purgatory for SA means, for many, working from home (WFH). For some, it means no work at all: a difficult pill to swallow for those who rely on their paid income both for, well, income, and additionally to that, a sense of purpose.

Although the idea of sifting from the fridge to the couch and binge watching bad TV might seem like time well spent, it’s important to recognise if this begins impact your mental health and wellbeing, and take steps to embrace the routine and self-discipline which humans tend to crave.

At their most severe, anxiety and depression are crippling illnesses. In milder doses, they can feel more like a hazy uncertainty. We’re in a for a potentially rough few weeks, so check in on yourself, check in on friends and family, and make sure you’re staying safe.

Try moving around, even just a little.

As much as we loathe the old “have you tried going for a walk?” response to people experiencing depression, it’s true that exercise stimulates the release of endorphins, as well as serotonin, another feel-good chemical that contributes to positive sensations within the mind and body.  

With an out-of-home exercise ban enforced for the next six days, we’ve put together some in-home workout ideas that are easy to get into and require minimal equipment.

Keep it Cleaner

Keep It Cleaner (aka KIC) has announced a plan to commence free live workouts online that can be done at home with no equipment required.

Join Steph Claire Smith and Laura Henshaw on Wednesday and Friday mornings from 7am ADST on their public Facebook page or instagram live via @keepitcleaner.

You can also download the KIC app for more home workouts including HIIT, boxing, running, strength training, as well as healthy meal plans, regular meditation sessions, and life hacks.

Subscribe for a seven day free trial, or purchase a month-to-month membership for $19.49, a three month reoccurring membership for $49.50, or a yearly membership for $115.790.

Check it out here.

The Barre Clinic

The Barre Clinic is local to Adelaide and has actually been offering online classes for the past ten months. The online studio has over 130 classes on offer including barre, yoga, HIIT and Adult Ballet. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀

Trainer Andrea will guide you through easy-to-do at-home workouts for all ability levels.

Read more here.

The Body Coach TV

Joe Wicks (The Body Coach) offers a variety of free follow-along HIIT workouts ranging from 10 minutes to 30 minutes. Most of the workouts are completely equipment free and all of them can be done at home.

Check out The Body Coach TV YouTube channel here.

Natache Ocean Instagram Page

Natache Ocean frequently posts workout videos on her Instagram. While some do require equipment, many focus on body weight exercises and can be done without access to a gym.

She also has a training guide designed specifically for home workouts which can be purchased here for $48.60.

28 By Sam Wood Home Workout Program

Lauded as Australia’s number one at-home fitness program, 28 By Sam Wood offers a wide range of 28 minute workouts that can be done anywhere at anytime, for $59 a month.

Check it out here.


MadFit is a free-to-access YouTube channel that provides real-time workouts which can be followed along at home, no equipment needed.

Additional workouts can also be found on Instagram here.

Check out the MadFit YouTube channel here.


For $0.33 a day ($119.94 per year) you can become a member of the Sweat team.

This app allows you to train from home alongside some of the fitness industry’s leading personal trainers, including Kayla Itsines, Kelsey Wells and Chontel Duncan.

Check it out here.

Centr by Chris Hemsworth

Join Chris and his hand-picked team of health professional to fast-track your at-home fitness journey.

From $10 a month, you’ll have access to a range of workouts, guided meditations and healthy recipe ideas.

Check it out here.

Nike Training Club

The Nike Training Club App will help you achieve your fitness goals without having to leave your living room.

There’s hundreds of workouts to choose from, all developed by world-class Nike Master Trainers.

The App itself is completely free but some in-app features may need to be purchased.

Check it out here.

Or don’t move at all, who are we to judge?!

Look, we get it, if you weren’t going to the gym 6 out of 7 days before lockdown started, the likelihood of you emerging as a bronzed Adonis are probably fairly slim. So, just to be clear, there are other things you can do for your mental wellbeing and health while in self-isolation.

Beyond Blue have created a page dedicated to wellbeing advice which you can check out here. It’s not as lame as it sounds, and actually provides some really practicable ideas and leads to support networks.

Yoga and meditation are popular for a reason, and there are many online sessions available via YouTube.

Keeping your space tidy and calm is also a nice (easy-ish) way to put your mind in a good place. Little rituals like making the bed, drinking a morning coffee outside, or listening to music you like can all be grounding.

Start a project

Remember all that paint/wood/cookware you’ve been pretending haven’t been taking up space in your house since last lockdown? While there’s no need to pressure yourself into keeping busy, sometimes, when your world’s taken a turn, it’s nice to do something that makes you feel useful.

Glam’s sibling site, Showcase SA, are offering anyone with access to the internet the ability to join their training sessions for the next two weeks, for free! They’re for businesses mostly, but offer tools that apply to any modern worker and a great interactive way to up-skill from home. Sign up here.


If lockdown 1.0 taught us anything, it’s that we’re all horrible bakers. So let’s all stop making sourdough and banana bread immediately.

Honestly, the best advice here is eat what makes you feel good. If that’s cake, or chippies, or cheese by the kilo block then do your thing. If it’s green juices and mountains of fresh produce, that’s cool too.

Of course, eating nutrient-dense foods will ensure your body is getting the essential vitamins and minerals it needs, but this is no time to judge yourself or each other. Eat carbs, drink wine. Do what gets you through.

Have any suggestions? Email [email protected].


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