As people are advised to stay home and gyms are being closed to limit the spread of the coronavirus, people are resorting to home exercises to stay healthy. Working out at home can be restrictive in terms of space and lack of equipment. However, home fitness can be every bit as effective as a gym workout if performed correctly and consistently. There are so many home exercises we can do without equipment. Examples of these exercises are push-ups, lunges, squats, planks, and yoga. Whether you are a gym enthusiast or you need a routine that will help you stay active and healthy while practicing social distancing, there are many home exercises to try. Before you begin, check with your doctor and ask if there are any precautions you should take.
Home Exercises
Social distancing is vital for you to curb the spread of the COVID-19 pandemic. However, you must stay active while at home to stay healthy. Unfortunately, many of us are struggling to keep up with our fitness routines and becoming sedentary. You can still workout and be active during this trying time by simply following the following routines. The home exercises listed below are incredibly easy and effective. Give them a try today!
Push Ups
Push-ups are one of the most effective bodyweight exercises around. And perfect form is essential. Start in a high plank position with your hands flat on the floor about shoulder-width apart, wrists stacked under your shoulders. Keeping your body in one long line and your core engaged, inhale as you bend your arms to lower your chest to the floor. You can also lower your knees to the floor to do a modified push-up from that position. Exhale as you push back up to starting position.
Lunges
When done correctly, lunges can effectively target your lower-body muscles without placing added strain on your joints. Lunges are among the most popular home exercises. Stand tall with feet hip-width apart. Take a big step forward with your right leg. Start to shift your weight forward and lower your body until your right thigh is parallel to the floor and right shin is vertical. Press into your right heel to drive back up to starting position and repeat the exercise with the other side.
Squats
Proper squats strengthen your legs and glutes, improve your lower body mobility, and help keep your bones and joints healthy. Always perform a squat with your feet hip-distance apart. It may help to look straight ahead and pick a spot on the wall in front of you. Look at this spot the entire time you squat, not looking down at the floor or up at the ceiling. Your hips should sink behind you as if you are sitting in a chair.
Planks
Planks can help you build strength and endurance and are popular home exercises for beginners and athletes alike. A plank exercise strengthens the abdominal muscles and those that support your back. Begin on the floor on your hands and knees. Place your hands directly under your shoulders. Step your feet back, one at a time. For more stability, bring your feet wider than hip-distance apart. Keep your body in a straight line looking down at the floor. Then, tighten your abs, quads, glutes, and hold.
Yoga
Yoga helps build muscle strength, aerobic fitness, core stability, and total-body mobility. Fortunately, there are many instructive videos online if you have never practiced yoga. While yoga is low-impact and gentle on your joints, it’s still weight-bearing. In other words, you have to support your body weight with every posture. That helps strengthen not just your muscles, but your bones as well. Check out this guide for yoga positions to try.
Calf Raises
Home exercises don’t come much simpler than calf raises. The calf raise is an excellent exercise to train leg muscles. All you have to do is stand up straight, then push through the balls of your feet and raise your heel until you are standing on your toes. Then lower slowly back to the floor and repeat.
Jumping Jacks
Jumping jacks are one of the most basic, cardiovascular exercises that can be done in limited space. For that reason, they are a perfect addition to your home fitness routine. Stand upright with your legs together, arms at your sides. Bend your knees slightly, and jump into the air. As you jump, spread your legs to be about shoulder-width apart. Stretch your arms out and over your head, creating an “X” shape. Jump back to starting position and repeat.
Home Exercises Safety
Make sure you warm up at least 10 minutes before exercise and cool down for at least 10 minutes after exercise. Some soreness can be expected but stop the exercise if you feel pain in your joints. Maintain a good upright posture during all home exercises. Don’t hold your breath while exercising. Make sure you breathe on the exertion part of the exercise. All movements should be done in a slow to moderate and deliberate manner.
Stay Active Amid COVID-19 with Home Exercises
When you get started with home exercises, you will find it is really not that hard to fit in fitness. You can get up and move just about anytime, anywhere to be more physically active and stay healthy. And every minute counts toward the recommended goal of at least 150 minutes per week of exercise. While the home exercises mentioned above are simple, they are effective. For more coronavirus tips, check out our guide here.