Thanet RNLI Community Safety

Tips for Staying Fit During the Coronavirus Lockdown by Ian Lockyer

It is a difficult time for us all and most especially those front-line workers in the emergency services who are looking to protect us all and keep us safe. We can all do our bit by staying at home and only going out as advised by government guidance. However, it is vitally important that we look after ourselves and keep fit and healthy. Putting a few things in place in your daily routine will have massive benefits not only for your physical self but also your mental health as well…because physical and mental health is inextricably linked.

As well as being a Community Safety Adviser for Thanet RNLI Community Safety Team, I am also an Assistant Athletics Coach and Run Leader for Thanet Roadrunners AC, whose motto is ‘A Club for All’. This attitude is something I believe passionately in so I thought I would give some simple tips for staying fit and healthy through these difficult times.

 

  • Exercise doesn’t have to be a gym work out.

A lot of families have been following a plethora of daily online exercise sessions, but that isn’t right for everyone. Without a proper warm-up or following the correct instructions or not having the right fitness levels or flexibility you could get injured. And these types of sessions aren’t designed for everyone. Tendering to your garden, mowing the lawn, doing a bit of DIY will have just as much benefit. Even putting on the music loud and dancing with your partner will put you on their good books and will do wonders for your relationship.

 

  • Your house and garden can be a gymnasium.

It is amazing what you can find that can be good exercise. You might have a trampoline, badminton net and rackets or a climbing frame or even old skipping rope.   Why not get the kids involved in creating some imaginative games…maybe even set up your own garden Olympics.

  • Your dog is still your best friend.

Dogs love walkies so go and take them out and be their best pal.  Even if you don’t have a dog, you can still go out for a walk. If you have never exercised before, this is the best way of keeping fit.  All you need to do is the start off at your normal walking pace and maybe after a couple of weeks start to walk a little bit quicker. You will feel better getting out of the house and will become energised when you come back.

If you are used to exercising, as long as we are all allowed to exercise, go for a run or cycle around where you live.

  • Make sure you exercise according to your age and fitness.

We don’t want you getting any injuries.  Only do what you feel you are capable of doing.  Make sure anything you do becomes your new daily routine. If you skip a day for one reason or another, don’t beat yourself up…but make sure you get back to your new routine….you will feel better for it.

 

  • Avoid snacking

This is one of the biggest traps at the moment. By taking in, more calories than you are burning will mean that you will put on weight. I have been sticking to three basic meals a day and if I am peckish will eat a piece of fruit.

PegwellBayparkrunners RLSS runnersandwalkers COVID19 ThanetCOVID19 Corousvirus drowningprevention
Pegwell Bay Park Run Photo credit: Thanet RNLI Community Safety. Photo taken before social distancing was introduced

As for me, I have established a new weekly routine which I hope will keep my weight in check and maybe lose a pound or so each week.

It involves 30 minutes of dog walking every other day with my wife and two westies. The other alternate day includes a 30-minute hill session running up and down my local area dodging any walker with a bit of social distancing. This session is with government guidelines and is pushing my metabolism and continuing to build my strength.

 

Also, every night…because I am not a morning person… I do about 5 -10 minutes of conditioning/exercises including sit-ups, press-ups, squats, plank etc. which I am increasing each week steadily.

This new routine is keeping me sane and safe. However, not everyone is the same, and you should find something that is suitable and works for you. (Please consult your GP or other qualified medical professional before engaging in any form of fitness activity).

Stay Safe.

Ian Lockyer

RNLI Community Safety Adviser.

 

Useful references:

Please don’t use the sea for for recreation or exercise over the Easter break!

Lifting the lid on Thanet’s lifeguarding and surf lifesaving clubs Part II

Metal detecting at the coast – do you have an emergency plan if things should go wrong?

Ramsgate Lifeboat

Margate Lifeboat

Our Ultimate Packing List – Top 20 Things To Take To The Beach This Summer

As the temperatures rise and the school Summer holidays get into full swing, families flock to the seaside to enjoy the delights of the beach.  Many will enjoy paddling or swimming in the sea, exploring rock pools, building the best sandcastles ever, hurling a frisbee, or playing a fun game of cricket or rounders.  What is there not to like about that I hear you ask?  However, if you don’t plan your day at the beach it could turn out to be not so enjoyable.  We have also included some top safety tips.

 

To help avoid you having a less than enjoyable day our team have come up with their ‘Ultimate Packing List’ (top 20 things) to pack for the beach this Summer.  The list is by no means exhaustive and you may want to add extra items or take things away depending on families age, your length of stay or space you have available in your transport.

  1.  Sun cream
  2.  Pop-up tent/beach umbrella
  3.  Sun hats
  4.  Bottles of water/cool bags/picnic/snacks
  5.  Bucket and spade (goes without saying)
  6.  Swimming costumes
  7.  Beach towels
  8.  Picnic blanket
  9.  Good sized beach bag/festival trolley
  10.  Buoyancy aids such as water woggles, arm bands, lifejacket etc
  11.  Windbreak – not only to protect you from the wind but to provide some extra privacy
  12.  Fleeces (if it turns out to be alittle breezey)
  13.  Bat, balls, frisbee, beach cricket set
  14.  Spare toilet paper
  15.  Beach chairs
  16.  Good book or E-book reader
  17.  Zip-lock bags to keep clean clothes clean and dry
  18.  Mobile phone for those all important photograph’s
  19.  Hand sanitizer
  20.  Crabbing net

To make your beach trip a super safe one take a look at the top tips we’ve included:

  1.  Visit a lifeguarded beach
  2.   Stop and Think – look for dangers, always read the signs
  3.  STAY TOGETHER – Never swim alone. Always go with friends or family
  4.  In an emergency CALL ‘999’ or ‘112’ ask for the Coastguard – shout for help
  5.  FLOAT – If you fall in, float or swim on your back.

We hope that you have a fun and safe time at the beach.

More useful information:

Schools Out For The Summer – top 10 things that we enjoy about the seaside

Find your nearest lifeguarded beach

Beach Safety – HM Coastguard

What to do if you are stung by a jelly fish

Inflatables are not designed for the beach

Visiting the coast whist on holiday – know what to do in a coastal emergency

 

Half the people that accidentally drown never intended on entering the water!
RNLICommunitysafety RNLIWatersafety Bebeachsafe Dogwalking Thanetcoastguard Margatelifeboat ramsgatelifeboat RNLIVolunteers
Doggie’s enjoying the lovely beach – but would you enter the water if your dog got into difficulty?

Statistics reveal that half of people who accidentally drown in the UK never intended to enter the water. It is a fact that they were running, walking, fishing or cycling near water that put them at risk of drowning. So, Day Two of the National Fire Chief’s National Drowning Prevention Week focuses on those everyday activities that we all enjoy going out for a walk, run, cycle or angling. In 2017, 255 people died after slipping, tripping, falling or simply underestimating the risks associated with being near water. If you do end up in the water always float to live.

Coastal runners
The HM Coastguard, RNLI and UK Fire Service’s attend calls each year to people that have entered the water in an attempt to rescue their dog either at the coast or at inland waterways. Unfortunately, in some cases the owner enters the water and loses their life and the dog self-rescues. Advice from the HM Coastguard is not to enter the water if you are in any doubt that your dog is in difficulty, but to dial ‘999’ ask for the Coastguard. If you are inland call ‘999’ and ask for the Fire Service.