This article was first published on 28 January 2021.

We’ve all had to make plenty of changes in recent times.

Lockdowns and social distancing have meant new ways of learning, working and socialising. They’ve also changed the way that many of us exercise.

No school means no PE lessons for some of us, gyms have had to close and some team sports have never restarted.

But there are still plenty of ways to keep fit at home – including a brand new one thanks to Mark Wright.

The TV and radio star – now a professional footballer as well – has been doing online workout sessions at home over the last year and now he’s brought them to BBC Two.

With many pupils at home as schools and colleges are closed, Mark is on a mission to encourage young people to get active.

The workouts will feature a range of balanced exercises designed to get hearts pumping as well as building flexibility and balance. Whether you’re a sport lover or complete beginner, each exercise can be adapted so that people of different levels of ability can join Mark and his celebrity friends to ‘Workout the Wright Way’.

But why is exercise so important, particularly during a lockdown? BBC Bitesize spoke to Juliet Rayner, director of Fortius PE who worked on the new show to find out.

Body and mind

If you’ve looked out of your window during an online lesson at the snow, wind or rain, you may have been pretty relieved to miss out on a freezing cold cross country run or hockey match.

But just because those lessons aren’t taking place in the traditional way, doesn’t mean you should avoid exercise completely.

According to the NHS, young people should do an hour of moderate to vigorous exercise every day. Juliet says there are enormous benefits to doing so.

“Exercise improves muscle strength, boosts our endurance and helps us maintain an appropriate weight and good heart health,” she said.

“The more we work and overload our muscles, the more efficient they become and the easier it is for us not just to take part in sporting activities, but to do daily activities as well.”

So that once-a-day walk can help you increase your physical capability. But that’s not all.

Exercise prompts a reaction in our bodies, as Juliet explains.

“When we exercise, more oxygen is pumped through our system, our bodies get warmer and we breathe more heavily as our respiration rate increases.

“It can also improve our mood. When we exercise, endorphins are released which trigger a happy feeling in our minds. Exercise makes us more alert and attentive and helps us relax and sleep better too.”

Fighting fit

So, exercise can put us in a better mood and make us feel stronger. It can also reduce our chances of developing long-term conditions as well.

According to the NHS, people who exercise regularly have a much lower risk of things like heart disease, type 2 diabetes and some cancers.

Sounds perfect? But what if it’s been a little too long since you’ve been out for a run or tried something like one of Mark’s workouts at home.

It’s never too late to start but it’s really key to know your own limits.

“It’s important to start slowly and build up the amount and intensity of exercise you are doing,” says Juliet.

“Always perform a warm-up before you start and try to choose an activity that you enjoy.

“This will help with your motivation. Set yourself short and medium term goals so you can see how you are progressing.”

Whether it’s your first time exercising in a while or you’re never out of activewear, everyone will face moments when they’re working out where things might seem a little tough.

Juliet says it’s important to listen to your body and know when enough is enough.

“Too much vigorous exercise can be as dangerous as too little.”

“Before young people are fully grown, too much stress on muscles can cause injuries. It’s always important to have rest days as this is the time when our bodies adapt to the exercise we have completed and recover ready for the next workout.

“If you’re not sure what or how much to do, ask for advice from your PE teacher or coach.

The Wright Way

Mark Wright’s 15 minute workouts are designed for people to do in the comfort of their own homes.

They focus on the importance of always warming up and cooling down before and after exercise.

Juliet, who worked on some of the activities in Mark’s workouts, says, “Mark will provide lots of encouragement and support for all those taking part in his workouts.

“He’ll show and explain the activities – and take part in them himself! The exercises will be challenging for all abilities, but also lots of fun!”

*You can Workout the Wright Way with all episodes available to watch on Bitesize Support.

You should always tell someone about the things you’re worried about. You can tell a friend, parent, guardian, teacher, or another trusted adult. If you're struggling with your mental health, going to your GP can be a good place to start to find help. Your GP can let you know what support is available to you, suggest different types of treatment and offer regular check-ups to see how you’re doing.

If you’re in need of in-the-moment support you can contact Childline, where you can speak to a counsellor. Their lines are open 24 hours a day, 7 days a week.

There are more links to helpful organisations on BBC Action Line.