In the midst of the pandemic, focusing on one’s health and fitness is more important than ever. Fitness centers, gyms, and community centers remain closed until further notice. As new COVID-19 cases continue to emerge, the government has issued stay-at-home orders for non-essential workers. Though there are several predictions about when the pandemic is going to be over, we are not certain if it is going to happen any time soon.
While self-isolation is keeping us safe from COVID-19, it is also causing many to develop a sedentary lifestyle with limited physical activity. Staying at home for a prolonged time can have harmful effects on one’s health. It also increases stress and exacerbates mental health challenges.
WHO recommends 150 minutes of moderate or 75 minutes of intense physical activity per week. You don’t need to hit the gym as you can achieve this recommendation without special equipment and in limited space as well. Here are simple home-based exercises that can help you stay in shape.
Planks
For a plank, you have to get into the same position as for a pushup. Instead of placing your hands, keep your forearms on the ground. Make sure that your elbows are under your shoulders. Your hips should be at the level of your hand.
Stay in this position for 20 to 30 seconds as you do this exercise daily. Increase the amount of time you stay in this position. Eventually, you can practice a 60-minute plank if you are comfortable with it. Rest for 30 seconds and repeat this five times. Planks are highly effective for strengthening your arms, belly, and legs.
Back Extension
Here is another simple exercise to add to your health and fitness regime. For this, you have to simply lie on your back on a yoga mat. Touch your ear with your fingertips and lift your upper body. Keep your legs on the ground while lifting your upper body.
Repeat this exercise 10 to 15 times with intervals of 30 to 60 seconds. Then repeat each set 4 to 5 times. Back extension helps strengthen your back muscle and reduces pressure from your spine.
Squats
Keep at your feet at hip distances with toes pointing outwards. Bend your knees as much as you can while still feeling comfortable.
Make sure not to place your knees in front of your feet. Bend and stretch your legs and continue doing this 15 times.
Take intervals of 30 to 60 seconds and continue again. Repeat this up to five times.
Side Knee Lifts
Start by touching your knee with your elbow and lift your knees to the side. Alternate by lifting each leg and continue at your own pace. Do this for 1 to 2 minutes and take intervals for 30 to 60 seconds. Repeat this exercise five times. In the end, your heart and breathing rates should be fast. That is how you will know that you have completed this exercise properly.
Bridges
A bridge is one of the most important exercises in your health and fitness regime. It strengthens the muscles of your butt and thighs. When you practice bridges properly and regularly, it effectively targets your abdominal muscles and lower back and hip muscles.
Start by placing your feet firmly on the ground. Then, keep your knees over your heels. Lift your hips as high as you feel comfortable doing before slowly lowering them again. Repeat this 10 to 15 times with intervals of 30 to 60 seconds.
Chest Opener
This is one of the simplest exercises you can practice at home. Interlace your fingers together behind your back. Stretch your arms and bring your chest forward. Hold this position for 30 to 60 seconds. This exercise is one of the most rewarding ones in daily yoga practices.
This exercise lifts your chest while lengthening your front and back. It greatly reduces the back pain and shoulder tightness. This exercise also helps in relieving negative emotions like sadness, grief, anger, and frustration.
Child Pose
Who would have thought that the crawling position is not only for children? It has multiple benefits for you as well. But unlike the name, this exercise doesn’t call for crawling on your hands and knees.
Put your knees on the ground and bring your hips to your heels. Allow your belly to rest on your thighs. Place your hands on the ground and stretch your arms forward.
Stay in this position for 20 to 30 seconds or more. This position is great for stretching your shoulders, back, and sides of your body.
Seated Meditation
Sit on the floor and cross your legs. Keep your back straight. Close your eyes and let your body relax. Deepen your breath progressively. Concentrate on each breath and try not to think about anything. Stay in this calming position for 5 to 10 minutes or more. Stay as long as you can to relax and clear your mind.
As simple as this exercise seems, it has multiple benefits for your body. From releasing stress to increasing blood circulation, seated meditation works wonders for your body when you practice it regularly. Its positive effects on your body can improve focus, sense of well being, and sense of empathy as well.
Legs on the Wall
Bring your hips close to the wall and let your legs rest against the wall. Close your eyes and take deep breaths. Concentrate on each breath and keep your mind free of any thoughts. Relax your body and gradually deepen each breath. Stay in this position for five minutes. This position is very comfortable, relaxing, and de-stressing.
Elevating your legs promotes the drainage of excess fluid that accumulates in the tissues. When you stay in this position for long, your circulatory system facilitates the return of blood back to the heart.
Wrapping Up
Staying at home makes it more necessary for you to implement a health and fitness regime. Here we have presented some effortless exercises that will do wonders on your mind and body. Also, make sure to eat, drink, and relax so that you stay well. Get all your exercising needs from storesgo.com. StoresGo is a global marketplace where sellers can market new and used products and buyers can find everything they need (but mostly just want) and subscribe to our weekly newsletter to get updates.
Sources
https://www.verywellfit.com/best-ways-to-exercise-at-home-1231142