Sam Wood: Four things you can do to help get through lockdown

It's been more than a year since the beginnings of the coronavirus pandemic, and as millions of Aussies still find themselves in lockdown or isolation due to ongoing outbreaks around the country it's understandable if things feel a little extra overwhelming at the moment.

Maybe during a previous lockdown you were smashing out those home workouts four days a week, or getting creative in the kitchen, baking up a storm. But if 'lockdown fatigue' has well and truly set in for you this time around, don't stress. There are small things you can still do help you get through these uncertain times.

lockdown fatigue
Are you struggling with Lockdown fatigue? Photo: Getty

Despite the current climate, it's never been more important to look after your physical and mental health.

So for some guidance we enlisted the help of fitness and wellbeing expert - and former Bachie - Sam Wood, who stresses that being gentle on yourself and ensuring you prioritise your wellbeing can make these difficult times a little easier to get through.

Here he shares his 4 top tips with Yahoo Lifestyle for getting through lockdown:

Move in the morning

"In times like these, exercise may not be the complete solution, but I promise you it will help moving in the morning will get those endorphins buzzing and is guaranteed to boost your mood, your energy and your productivity.

It doesn’t need to be a whole lot either – just half an hour each day (or as I like to say 28 minutes of movement can have a huge impact on your health and wellbeing).

Being outdoors is a natural mood boost, so going for a walk or taking your exercise session to the park is a great way to feel better. But there’s no judgement here – if you do a half-hour of yoga and stretching in your pyjamas, that’s fine, too.

Young woman getting ready for morning exercising
Moving in the morning is a great way to start the day. Photo: Getty

Desk breaks

"With a lot of us working from home at the moment, it’s easy to get into the habit of spending eight hours or more sitting in front of the computer.

Get in the habit of breaking up your day with a few minutes of exercise or movement.

You can make up your own routine or combine some squats, push-ups, knee tucks using a fit ball or your office chair, and static bicep curls (in a sitting position place your palms under the desk then push up for 30 seconds). Do a couple of sets then walk to the kitchen to get another glass of water.


Take time out

"Meditation is a powerful tool most of us don’t use nearly enough. Even 10 minutes a day can help soothe anxiety, and the best thing is there’s no set way to do it.

There are, however, a few things that will help. Pick a time and a place and always practice there. You can sit or lie down – as long as you’re comfortable. Breathe naturally but focus on the way the air enters and leaves your body, then try to calm the chatter in your mind.

Using an app that plays the sound of rain or the sea can help. Before you go to bed, making a list of the three best things that happened to you that day – even if it was the best sourdough loaf you’ve ever baked or taking a hot bath – switches the negative off and the positive on, and can help you get a decent night’s sleep.

Meditation is powerful. Photo: Getty

Mood-boosting meals

"Get into planning healthy meals for you and your family or housemates. Soups packed with veggies, curries prepared in the slow cooker, one-pan oven bakes packed with colour and flavour … They’re all great for when the weather is cooler, ensure you’re feeding your body properly, and you can freeze the leftovers for later. Add some leafy greens, like baby spinach, to boost your folate levels (research has shown that low folate levels are associated with depression)."

If you found you've been ordering UberEats one too many times or are running out of ideas in the kitchen Sam Wood has also shared some quick and nutritious recipes from his 28 program for you to try at home, as part of Yahoo Lifestyle's Winter Series. You can check them out below:

Satay beef stir fry

Chilli Con Feta

Sam, Snez and the team from 28 by Sam Wood are also running free live workouts Monday, Tuesday and Thursday at 7.30am on the 28 by Sam Wood Facebook page.

Mental health support for yourself or a loved one can be found by calling Lifeline on 13 11 14, Mensline on 1300 789 978, or Kids Helpline on 1800 551 800. Online support is available via Beyond Blue.

Never miss a thing. Sign up to Yahoo Lifestyle’s daily newsletter.

Or if you have a story idea, email us at