There is a high value of being healthy from home in times like these. Stay protected from Novel Coronavirus by staying indoors. We know you are stuck at home amidst the COVID-19 outbreak. Hence it is important you act to ensure the wellness of your health.
Workout at your home only. Do a mix of fitness workout exercises for staying healthy. Bring in a varied mix for:
- Upper body and
- Shoulder strength and fitness.
The basic recommendation is one hundred and fifty minutes of moderate-intensity or seventy-five minutes of vigorous intensity physical activity per week. These can still be achieved at home. This minus any need for special equipment and with limited space.
Take short active breaks during the day. The home physical activity adds up to weekly health goals. Do a mix of exercises below as inspiration to be active every day. Go for dancing, playing with children and performing domestic chores such as cleaning and gardening are ways to stay active at home.
By following online exercise apps you will gain the benefits. Take advantage of the wealth of online exercise classes. Many of these are free and can be found on YouTube. You may also try the mobile fitness applications. The 7 best free workout and fitness applications:
- Asana Rebel: Yoga and Fitness
- MyTraining Workout Tracker Log
- My Virtual Mission
- Couch to 5K Runner
- Daily Workouts Fitness Trainer
- Fitbod Weight Lifting Trainer
Here are some examples of home-based exercises
For supporting individuals in staying physically active while at home, here are a set of worldwide recommended home-based exercises.
Knee to elbow
Touch one knee with the opposite elbow, alternating sides. Find your own pace. Try to perform this for 1–2 minutes, rest for 30–60 seconds, and repeat up to 5 times. This exercise should increase your heart and breathing rates.
Support your forearms firmly on the ground, with the elbows under the shoulders. Keep the hips at the level of the head. Hold for 20–30 seconds (or more, if possible), rest for 30–60 seconds, and repeat up to 5 times. This exercise strengthens your belly, arms, and legs.
Touch your ears with your fingertips and lift your upper body, keeping the legs on the ground. Lower the upper body again. Perform this exercise 10–15 times, rest for 30–60 seconds and repeat up to 5 times. This physical exercise routine strengthens your back muscles.
Place your feet at hip distance with the toes pointing slightly outwards. Bend the knees as much as feels comfortable, keeping the heels on the ground and the knees over (not in front of) the feet. Bend and stretch the legs. Perform this exercise ten to fifteen times, rest for thirty to sixty seconds. Repeat up to five times. Strengthen your legs and glutes.
Side knee lifts
Touch your knee with your elbow, lifting the knee to the side, alternating sides. Find your own pace. Try to perform this for one to two minutes, rest for thirty to sixty seconds, and repeat up to five times. This exercise should increase your heart and breathing rates.
Interlace your fingers behind your back. Stretch your arms and open your chest forward. Hold this position for 20–30 seconds (or more). This position stretches your chest and shoulders.
So then you have the different home-based exercises listed. Get on with it now! Rise up and start on your schedule for fitness. Now!
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