KEEP FIT THIS PANDEMIC PERIOD- Check out 5 Simple Exercises you can do at Home

KEEP FIT THIS PANDEMIC PERIOD- Check out 5 Simple Exercises you can do at home.

 Overview

The coronavirus pandemic has indeed caused a lot of obstructions in our day to day life. Activities we involve in are now minimal. Working from home has been implemented by the Government to help curb the virus and most schools are still yet to be reopened fully as well. With this being said, we have the same sedentary daily routine. For a ‘stay-home worker’, you find yourself seated on a spot all day long and the only time you get to leave that spot is when you need to ease yourself or get something to eat, this is not good for a healthy life. Exercising is one important activity you should add to improve your usual routine.

Why is exercise important now?

Exercise is very important and necessary now more than ever because it helps prevent overweight. It makes you full of energy as it reduces stress, risk of chronic diseases (lack of exercise is the primary cause of chronic diseases). Exercise boosts the immune system, helps improve sleep, reduces body pains and lastly it maintains brain health.

How much exercise will do?

When it comes to exercise, a little effort taken can go a long way. Its better you try than do nothing.

The WHOs recommendation for an adult is to achieve at least 150 minutes of moderate-intensity exercise every week with two sessions of strength-building activities at least once a week. Your session can be for 5 days, 30 minutes for each day. You don’t have to overwork yourself with this, you can have your sessions in bits, you can have two sessions in a day, 15 minutes per session, just make sure to challenge yourself to have the 150 minutes session every week.

After accomplishing this, you can set to reward yourself as a means of motivation to do more. If you can do this for a month, you are sure to see the difference.

There are lots of exercises you can do at home. Below are the 5 simple and effective keep fit exercises you can do at home without hitting the gym:

 1. Jogging

Before starting your work out session, it is important to give your body a warm-up, this helps prevent you from getting fatigued. Jogging is a cardiovascular exercise, that strengthens the heart and burns calories. Jogging is not much of a big deal, you would agree with me, as it only requires a pair of good trainers.

Jogging can burn about 500calories per hour, for beginners, you should start with 10-15 minutes at a time, gradually move to 30 minutes per session.

 2. Squats

‘The more muscular fitness you have, the greater the capacity you have to calories’

-Richard Cotton

The squat is a strength training exercise that helps to build stamina because it engages some of the largest muscles in the body.

How to do a proper squat:

•Begin by standing straight, with your legs slightly wide apart than the shoulder-width.

•Bend and stretch the knees, put your hands out in front for balance, sit back as if you are on a chair. Your knee should be behind your toes.

•Chest out and chin up. Do this exercise 10-15 times, or more, rest for 30-60 seconds at each interval, repeat up to 5 times.

 3. Plank

Plank is one exercise that helps improve body posture and balance, reduces back pain and also helps in burning belly fats.

How to do a plank:

•Get down on the floor on your elbow and toes (your elbow should be bent and directly below your shoulders).

•Keep your hips at the level of the head, your gaze should be fixed in front of our hand.

•Hold for 20-30 seconds, rest for 30-60seconds.

Do between 1-2minutes plank daily and watch your belly fats disappear within a month.

 

 4. Bridges

Bridges work the entire body especially your low back and leg muscles. It helps you relieve back pain.

To do a bridge:

•Lay on your bed or a hard surface with your feet bent up.

•Slowly squeeze your back and your butt and lift up off from the floor.

•Your legs and trunk should be parallel to each other.

•Hold this for about 10-15 seconds, perform the exercise 10-15 times, rest for 30-60 seconds and repeat up to 5 time.

5. Cobra stretch

After an intense workout, it is important to give your muscle a well-deserved stretch. The cobra stretch is a good choice after working out on your abdominal, increasing the flexibility of the spine. This pose also helps to open the lungs, which is therapeutic for asthma.

To do a cobra pose:

•Lay on your stomach with your palm facing down and positioned underneath your shoulder, keep your leg shoulder-width apart.

• Pushing down with your hands, lift your chest as you exhale, be sure to keep your feet and hips firmly on the floor or mat.

• Slowly lower your chest back to the mat.

• Repeat slowly for 30seconds – 1minute.

Conclusion

Give your body a little appreciation with a good workout routine. Don’t worry, you’ve got this. Take it one step at a time until it becomes a part of you. 

When your body begins to understand this routine, you can challenge yourself by doubling the minutes you spend.

I strongly recommend downloading work out apps from Play store or Apple store for those who need help with discipline. They really come in handy.

Check out what is wrong with overweight- here

I hope this article will help you achieve one of your many targets this pandemic period.

Don’t hesitate to share with friends and family.