Coronavirus pandemic has led to a lot of lifestyle changes for every one around the world. Fitness centres, gyms and workout studios are all shut and have led to a significant rise to online workout stations, people are left with no choice but to work out at home. With the lockdown situation, the sedentary behaviour and low levels of physical activity can have negative effects on your health, well-being and quality of life. Physical activity and relaxation techniques can be valuable tools to help you remain calm and continue to protect your health during this time.
Staying healthy and in shape while at home during the Corona Virus Pandemic is totally feasible and this guide will show you how. Even if you have a small space, no equipment or very little time, there are many great options to help you exercise during this phase of your life or even when things get better you can save some money from that gym membership and try these easy to do at home exercises.
The high knees exercise is a combination of run in place with exaggerated knees lift. It is a cardio-intensive exercise and also a full body warm up exercise helps to increase your aerobic fitness and prepares your body for more complex movements. Let’s understand the right way to do it.
Stand straight with your feet shoulder-width apart. Raise one knee to 90 degrees or up to your waist level, as that knee goes down raise the other knee. You should start this exercise slowly and with few repetitions. Start with 30 seconds set and once you have the hang of it, increase your speed and do it for 2-3 minutes. Make sure you’re using your arms. Keep in mind to start slowly and boost your activity level gradually unless you are already exercising frequently and vigorously.
The Squat is a lower body and strength exercise. It requires several muscles in your upper and lower body to work together simultaneously. Many of these muscles help power you through daily tasks such as walking, climbing stairs, bending, or carrying heavy loads. They also help you perform athletic-related activities.
Adding squats to your workouts can help boost your exercise performance, decrease your risk of injury, and keep you moving more easily throughout the day.
Start with your feet slightly wider than hip-width apart with the toes pointing slightly outwards. Keep your chest up, engage your abdominals, and shift your weight onto your heels as you push your hips back into a sitting position. Lower your hips until your thighs are parallel or almost parallel to the floor. Perform this exercise 10–15 times (or more), rest for 30–60 seconds, and repeat up to 5 times. This exercise strengthens your legs and glutes.
This is a great exercise! Who doesn’t like plank? The is an isometric core strength exercise that involves maintaining a position similar to a push-up for the maximum possible time. No equipment required in this exercise and can be performed just about anywhere.
Get on your hands and knees with your forearms out in front of you, shoulder-width apart. Extend your legs so you’re balanced on your toes. The key to this is to really engage your core and make sure your back is straight. You can do this for as long as you like as long as your form is good, but we recommend 15 to 30 seconds for beginners.
The push up may just be the perfect exercise that builds both upper-body and core strength. Doing push ups every day can be effective if you’re looking for a consistent exercise routine to follow. It is a compound exercise that uses muscles in the chest, shoulders, triceps, back, abs, and even the legs.
Get on the floor on all fours, positioning your hands slightly wider than your shoulders. Extend your legs back so that you are balanced on your hands and toes. Keep your body in a straight line from head to toe without sagging in the middle or arching your back. Inhale as you slowly bend your elbows and lower yourself until your elbows are at a 90-degree angle.
Exhale as you begin contracting your chest muscles and pushing back up through your hands to the start position. Don’t lock out your elbows, keep them slightly bent.
If you’ve ever knelt down to tie your shoe or seen someone propose on a bended knee, you’re familiar with the lunge. A lunge is a single-leg bodyweight exercise that works your hips, glutes, quads, hamstrings, and core and the hard-to-reach muscles of your inner thighs. Lunges can help you develop lower-body strength and endurance.
Stand with feet shoulder width apart. engage your core. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on. Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days.
This exercise targets the whole body. Jumping jacks are the best cardio exercises. There are various benefits of including it in your everyday exercise program. It makes your heart stronger, builds muscles stronger, helps in weight loss, builds stronger bones and uplift your mood instantly and helps relieve stress.
Stand straight with your feet together and hands on your sides. Jump along with raising your arms above your head and bring your feet apart. Reverse the movement immediately and come back to the original position. Start doing it faster.
The crunch is a classic core exercise. It specifically trains your abdominal muscles, which are part of your core. Crunches exclusively work the abs. This is helpful if you’re trying to get a six-pack.
Lie down on your back. Plant your feet on the floor, hip-width apart. Bend your knees and place your arms across your chest. Contract your abs and inhale. Exhale and lift your upper body, keeping your head and neck relaxed. Inhale and return to the starting position.
These are all very basic exercises, but still we would suggest you talk to a fitness specialist before doing these! Stay home and stay fit!