It is important to keep on top of your health at the best of times. But now Wales is back in lockdown, it is more important than ever.

Due to the closure of gyms and leisure facilities, and with the re-introduction of outdoor restrictions, it is now even harder to include exercise in your daily routine, especially if you are new to exercise or lack motivation.

Here are some tips surrounding three main areas to focus on within your daily routine: Exercise, nutrition and sleep.

Exercise

• Find out your optimum performance training time/s (OPTT) throughout the day and schedule in your workouts around these areas. This could be morning, midday, afternoon, or evening. During your OPTT you will feel a boost in energy and productivity, and your workouts will feel like less of a chore. So, look out for the signs.

• If your activity is decreased during lockdown, try and schedule in at least a 30-minute outdoor walk (minimum) daily. This will not only burn calories but stimulate the mind and boost wellbeing also.

• Investing in some home workout equipment will help you prioritise your workouts. When you buy something new, it will bring excitement and better equip you to carry out effective workouts from your own home. My top three pieces of equipment would be resistance bands, small set of dumbbells, and a roll mat.

Nutrition

• It is easy to slip into a bad diet whilst in lockdown, so my first tip would be to buy some cheap reuseable tubs and prep some food for the week, or at least the first few days. Sunday is the perfect day to do this, so you are ready to start the week right. Simply cook a large meal, ration it out amongst the containers and store them in the fridge to keep your going for the next few days.

• Choose one day out of the week to do your food shopping.

• Schedule in your mealtimes and 'cut off' times. For example, I will not eat any food after 7pm

Sleep

• Believe it or not, sleep is something we must schedule in, whether that is in our planners or in our heads. Going to bed and waking up at the same time as often as possible will keep your body clock functioning properly and aid towards eating at the correct times.

• When working from home, coffee breaks somehow become more frequent! We all know how detrimental coffee can be to having a good night's sleep. Firstly, avoid excess caffeine intake by buying decaf, limit yourself to a maximum of two caffeinated beverages a day, and finish your last caffeinated drink by 2pm.

• Finally, if you find it difficult to sleep on time and you find yourself lying there with your eyes wide open, it might be an idea to schedule in an hour of downtime before you go to sleep. This will allow the mind to gradually switch off and ease you into a good night's sleep. Activities can include reading a book, writing in your journal, meditation, or even some yoga.

However you piece together your daily lockdown routine, it is important to remember that by doing so, you are ultimately taking control of your health and wellbeing. You may not be able to control what is happening in your environment, but you can control your actions and reactions.