KEEPING fit and healthy during lockdown can be a challenge, but we've got you covered.

When following a weightloss plan, try to stick to one model only; i.e. 'portion control' or 'low fat' or 'high protein.

Also, familiarise yourself with food packaging and learn how to understand what is in your food as "low fat" and "fat free" often means that the food has a high amount of sugar, sweeteners or additives which can hinder your healthy lifestyle.

For a guide on how much of each food to eat, see the picture above.

This week's exercise is called the standing body stretch.

Please follow the below steps:

  • Stand nice and straight with your feet shoulder width apart.
  • Take a deep breath in and hold it whilst you gently roll your head, shoulders and body forward trying to go as slow as possible.
  • When you are bent over, let your breath out slowly; remaining in that position take a deep breath in and hold it as you gradually come up.
  • Release your breath slowly when you are back to standing position.
  • Take care as you may feel dizzy when returning to a standing position.
  • Repeat this three to five times.

The above is taken from iCan's recently released Live Well guide.

It is available in book or pdf download format from our online shop at

Your complete 120-page interactive guide to living a healthy life.

The guide includes meal planning, portion control, recipes, how to sleep well, hydrate well, exercise at home and help your mental wellbeing through coping strategies, CBT and more.