Have you been moving enough during this pandemic? Looking for ways to exercise at home?
With gyms closed or in a limited capacity and with governments discouraging you from going out, there’s no wonder why a preliminary study from the Iowa State University and Trinity College Dublin showed that there had been an average of 32% reduction in physical activity since the implementation of social distancing.
Researchers are starting to look into the relationship between the pandemic and weight gain. Have you heard about the terms “COVID curves” and the Quarantine15”? These are terms coined due to the observed weight gain of people while staying at home.
Lest we remember that another defense line against this virus is to stay healthy, and staying healthy means doing exercise. Even if you stay at home and maintain your distance, not exercising may lead to other illnesses and can weaken your immune system. Staying at home and keeping yourself healthy must come together.
Doing exercise is a significant health boost – it improves your mood, reduces stress, increases energy, improves brain function, lowers the chances of chronic diseases, and so much more – proof that exercise covers all points to being healthy.
Exercise at Home – Out Top 10 Simple Activities
You don’t have to do extensive exercise to keep yourself healthy. Enough movement during the day can help you stay fit and healthy. Even if you’re busy, there are different ways to sneak in exercises.
How? Here are the top 10 exercises you can sneak in a while at home.
Keep Moving While Waiting
Warming up your lunch? Boiling water? Brewing Coffee? Maximize your waiting time by doing these exercises:
Kitchen counter Pushups
This is quite similar to pushups, but you will be doing it with your kitchen counter. Stand facing your kitchen counter. Place your hands on the edge slightly wider than your shoulder width.
Step back until your body is in a planking position. Keep your heels lifted. Inhale as you bend your elbow out and lower your chest to the counter. Exhale when you push back up.
Standing Bicycle Crunches
Stand with your feet slightly wider than your hips. Place your hands at the back of your head and keep elbows wide. Raise right knee as high as possible as you twist your body, moving your left elbow closer to the raised knee. Do the same to the other side.
Multitask Your Muscles
Are we doing chores? No problem! Sneak in some exercise!
Dishwashing Lifts
While washing your dishes, you can do calf raises. Lift your heels as high as you can, then lower your heels. This will squeeze your glute muscles.
Toothbrush Rolls
While brushing your teeth at night, place a tennis or similar ball under your foot. Push your weight towards the ball and roll over your foot. Repeat to the other food. Foot massage is known to improve circulation, help you destress, and release endorphins.
Zoom Away
Having meetings all day? Keep exercising behind the screen.
Trash Can Taps
Stand in front of a small garbage bin. Tap the edge of the bin with your foot then shift to the other foot. You can do it faster for more intensity.
The Prayer
In your desk chair, sit upright with feet flat on the floor. Bring your hands together in front of your chest like that of a prayer position. Push your hands together for 30 to 60 seconds, then release.
Wall Sit
Go to the wall nearest you. Stand back against it. Then walk your feet out and move your body down at a 90-degree angle. Hold this position for 30 to 60 seconds before releasing the position. Wall sitting is an exercise article topic web surfers are always searching to see how to perform this properly!
Keep Exercising even While Sitting
Binge-watching your favorite series? Do some movements while watching the closing credits.
Couch Climbers
Place your hands (shoulder width) on the seat of the sofa. Step back until you are in the plank position. Hold the plank position for 10 seconds. Then raise your knee closer to your chest like you are running. Do this for 30 seconds.
Hip Thrusts
Start with an elevated bridge position – your upper back on the couch’s seat, your feet on the floor, and your knees bent. Place your hands behind your head. Hinge hips closer to the ground and go back to the original position.
Decline pushup
Do a high plank position with your feet on the edge of your couch. Lower your chest toward the ground and continue doing the pushup.
Exercise at Home
If you weren’t sure how to exercise at home we hope that this article gave you some ideas on how you can get started now! Add these to your exercise list and get those muscles moving at home!
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