Recently, meal box company, Gousto, conducted a survey which revealed that 58% of Brits have made a more conscious effort to get active during the lockdown. Staggeringly, 95% of those are aiming to sustain their new habits after lockdown and cooking fresh food at home tops the list of new habits that are here to stay

If you’re wondering how to keep up your healthy new habits as lockdown rules begin to ease, Joe Wicks aka The Body Coach has shared his top tips on keeping a healthy mind and body this summer and beyond.

It’s an uncertain time for everyone at the moment, so it can be really difficult to put your mental and physical well being first. My top tips for you this summer are all about making long-term lifestyle changes.

There are loads of amazing activities people have been getting involved in during the lockdown with more people cooking and walking than ever before… and there’s no reason why this should change. If you’re someone who’s struggled to find a healthy balance during this time, I hope these tips will get you going!

Give them a go and they’ll transform how healthy you are and how you feel physically and mentally.

Make the most of your home
You don’t need a gym or lots of equipment to get fit and healthy. Lots of people have been getting creative and finding space at home for exercise. I’ve always believed in the power of home workouts because it’s so much easier to maintain a daily routine when you’re exercising on your own terms. I’m a big fan of HIIT training and you can do it anywhere; at home, in the garden or even in the park. 

Rise and shine
I love to exercise first thing in the morning, it wakes me up, boosts my energy and sets me up to win the day. It’s also a perfect way to make the most of the longer days. Plan your workouts in advance and try and stick to them like appointments you can’t miss.  If you can’t train in the morning, that’s fine, it’s all about finding what works for you. Remember, whatever time of day you exercise, it’s going to make you feel awesome physically and mentally.

Keep cooking
Cooking at home with fresh ingredients means you know what’s going into your food. You can have loads of fun experimenting with different recipes and that’s one of the things I love about Gousto. You have 50 recipes at your fingertips every week, including four from my new Lean in 15 range. The new recipes combine high carb, post workout recipes with low carb recipes for less active days, so there’s always a banging, balanced recipe to try. 

Make exercise fun
Exercise should be fun, not something you dread. We’ve all found new ways to workout during lockdown and most don’t need equipment, or even much time. Put some fun into your routine: do a HIIT workout in the front room, walk a new route, offer to walk a neighbour’s dog or go for a run with someone from your household. It doesn’t matter what exercise you do, find something you enjoy and you’ll find it much easier to stick to.  

Get some fresh air
I love getting outside and going for a long walk in the summer. We’re all finding a new appreciation for getting outside, so try to keep that going as we get back to normal. Get out into the garden or find a local, quiet space to do your workout. If you’re not feeling a heavy workout every day, a light walk and some fresh air will still make you feel great.

Don’t fear the carbs
Carbs give you energy, help your brain function and give your muscles fuel to recover after a workout. Carbs are not the enemy, so don’t be afraid of them, I like to refuel with a high carb meal after a workout. Try my Creamy Chickpea Curry Loaded Sweet Potato recipe after you exercise. On days that you’re not as active,  give my lower carb recipes a go, like my Cheesy Pizza Topped Chicken With Mixed Salad. Both recipes are part of my new Lean in 15 range with Gousto.

Find a balance
Cutting any food group or depriving yourself of the foods that you love is not sustainable. If you make balanced food choices most of the time and stay active, you absolutely shouldn’t feel guilty about treating yourself to an indulgent meal or a delicious dessert.

Make the time
So many people are super busy at the moment, juggling home working, childcare, homeschooling and other responsibilities. Other people are finding they have more time on their hands than ever before. As our routines change all over again, it’s important to make time to look after yourself. Quick daily workouts and easy home cooking are a great place to start. 

No matter what pressures you’re feeling during this time, be healthy on your terms. Find exercises that get you up in the morning, food that you’re excited to eat and make goals that work around your lifestyle.

Read more: The Best No-Equipment YouTube Workouts You Can Do At Home