Whether it's your Thursday morning meeting, your equipment repair, or the free weight area, many parts of your exercise routine may be temporarily off-limits. Amid pandemic, social distancing is the new challenge. Now, the benefits of exercise are difficult to ignore, even if there is a pandemic. We need to exercise to control the weight, keep the heart healthy, strengthen the bones, get better sleep, and so on.
Besides, exercise relaxes the muscles, eases stress, and boosts the immunity, all of which are welcome benefits during a virus outbreak.
Exercise also helps strengthen the immune system and even protect you from illnesses such as the cold, flu, or fever. The general recommendation is to get at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise each week. However, just 5 minutes of exercise can produce anti-anxiety effects.
Though your options may be a little more limited these days, there are still practical and fun ways to get your daily exercise in. Here are 3 effective ways to exercise indoors — and how to exercise safely.
No weights? No problem. Bodyweight exercises aren't just time and space savers — they can also get your heart pumping and muscles working. These tried and true exercises are effective, and they can be adjusted according to how much time you have. The idea behind bodyweight exercises is that you use your body as resistance, which can make for a challenging workout.
These moves build strength, enhance your fitness levels, and improve your flexibility — all without taking up more than a few square feet.
Effective bodyweight exercises include Push Ups, Lunges, Squats, Crunches, Planks, Burpees, Tricep dips, and Calf raises. Putting together a bodyweight workout is simple. After you warm up (try running in place or doing jumping jacks), go through a series of moves. You can either aim for a set number or set time for each exercise, then move onto the next exercise.
For an extra challenge, see if you can increase how much you do each day. Don't forget to change up the moves to keep it interesting and activate different muscle groups each day.
If you're looking for something a little less intense, low-impact exercise may be the way to go. It generally puts less stress on your body, and it comes with many of the same benefits. Yoga, which is becoming increasingly popular, involves breathing exercises alongside specific postures. Its benefits are extensive, including building strength, improving flexibility, and relieving stress.
Pilates, which is an exercise that focuses on building abdominal and trunk muscles through tiny, specific movements, can also give you a great workout. It builds strength, improves posture, and enhances athletic performance overall. Plus, similar to yoga, it can promote mindfulness and reduce stress. Whether you go the yoga or the pilates route, you can find plenty of workouts online, including written out plans or videos.
Many apps give you access to online fitness trainers who can guide you through practice. Some gyms and social media accounts are even offering live-streamed classes, which can keep you engaged in a fitness-minded community.
One of the benefits of a gym is its wide variety of equipment options from free weights to bench presses to weight machines. At home, you may not have access to fancy exercise equipment, but you have plenty of household items that can be used in its place for the time being.
Instructors worldwide have asked that people put aside their usual concern with restricted space to readjust and make the most out of their living rooms. Here are five home workouts to do under a lockdown.
Jumping jacks are a great way to warm up before you get into serious business. Spread your legs and shoulders apart as you jump. They are relatively safe although you might want to keep a safe distance between you and others.
This one is a no-brainer but you still have to make sure your posture is correct to reap the most benefits and avoid injury. And for that, your shoulders, spine, and hips should all align. You can do as many repetitions as you like - and if that is not challenging enough, extend your hands a little further every time to hit different muscle groups.
Doing sit-ups is a great way to strengthen your core. Performing a proper sit-up is as easy as lying on your back, crossing your hands and placing them behind your back, bending your knees, and moving your chin towards your knees.
Also known as weightless squats, this all-around exercise helps you strengthen just about everything that is below your belt. Just place your hands behind your neck, align your shoulders and knees with your feet slightly turned outwards, and slowly go down. You can use a chair if you find the movement challenging.
Why should you do a single leg jump as opposed to two? Well, jumping on a single leg helps even out or correct any muscle imbalance. It also helps improve reactivity, coordination, and acceleration, to name but a few. As its name may suggest, you can do a one-legged jump by placing your knee slightly ahead of your foot and using the opposite side of your body for momentum by slightly tilting back before you begin.
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