If you think all the New Year resolution for starting workout crashed and burned when the lockdown started then you are wrong. Indoor workouts could be the solution to your fitness troubles.
Staying home all the time with no activity and binge eating can have a negative impact on your health.
During this quarantine, it is recommended to stay physically active and maintain healthy eating habits.
How to be fit at home during lockdown?
Just because you are at home doesn't mean that you would necessarily get fat. There are many people who avoid public and stay indoor yet they are physically fit.
The rule of thumb for staying fit is moving your muscles and controlling your food intake. Throw out all those candies, greasy food, and colas from your home.
Adopt a healthy lifestyle that follows a balanced diet. Snack on some greens, replace fruits with sugars, and move those muscles.
In the end, staying fit is 90% on your determination. If you are not following a good routine at home than you have no right to complain about getting out of shape during this lockdown.
Is exercise good for you?
Lockdown or not, the importance of exercise can’t be emphasized enough. People with a sedentary lifestyle who usually stay at home should make indoor workouts a part of their routine.
You don’t need to go to the gym to achieve these goals. These could be easily achieved with the right home gym equipment. Combining these workouts with healthy diets would give you surprising benefits.
The healthier you are, the better immunity you have against the virus.
An unhealthy lifestyle gives rise to numerous chronic diseases. Not having enough physical activity can cause stress and make your mind dull too.
Other than staying fit there are some other benefits of workout too.
- It reduce the risk of heart disease
- Manage blood sugar and insulin level
- Improve mental health
- Improve memory and brain health
- Good for muscles and bones
WHO gave some tips to stay active during self-isolation. They also recommend 150 minutes of moderate or 75 minutes of vigorous-intensity exercise per week, or it could be a combination of both.
You don’t need to go to the gym to achieve these goals. These could be easily achieved at home too. Combining these workouts with healthy diets would give you surprising benefits.
The healthier you are, the better immunity you have against the virus.
This exercise is good for your core muscles strength. Core muscles are a series of muscles in your midsection. A stronger core could improve your balance, posture, flexibility, and brainpower.
To start a plank exercise, you need to get on your forearms and toes. Your elbows should be right under your shoulders.
Hold this position for 20-30 seconds (increase the time gradually up to one minute or more). Repeat this exercise at least 5 time with proper 30-60 seconds rest.
Other than cores, planks also strengthen your arms and legs.
Your metabolism is boosted by doing regular planks and you will notice a reduction in your hanging belly.
Initially, planking is hard but if you are regular, it will soon become a piece of cake for you.
When it comes to indoor workouts, walking could be the easiest to follow.
Even if you have small spaces at home, a little bit of movement is better than none at all. Even walking up and down the steps could help you kill those calories.
If you are on call then walk around the house rather than sitting on the couch. Some people could kill hours on social media, if you start walking around while checking up on your Instagram or Facebook then who knows how many calories you burn.
Cleaning requires much movement, so try cleaning up your house, change those sheets, clean those shelves, or mop those tiles.
Brisk walking and Leslie walk are some other easy indoor walks that you can do. Just make sure you are doing it for at least 30 minutes a day.
If you want to tone your legs and hips then squats are for you. In this exercise not only you burn calories fast, you also improve your lungs and heart health. It improves balance and posture. Your bones also strengthen.
Start with standing with your feet shoulder-width apart and your feet parallel. Look straight and start bending your knees. Your weight should be on your heels not toes. Your hips should be lower than your knees. Keep your arms in front of you.
Hold this position for 3 seconds and start getting up again, keeping the weight on toes.
Repeat this for 20-30 times or less if you are new.
Mountain climbing is good for you and will help you stay in shape. Don’t worry you need to travel to actual mountains to do this workout. It relatively and easy exercise that you can even start doing in your living room.
This exercise is good for core strength, abs, legs, triceps, hips, and hamstring. It is also a good calorie-burning exercise and will help you lose weight fast.
Start by getting on the ground with your toes and hands. Gradually pull your right knee to your chest as far as you can. Switch the leg and do the same with the left leg. It would feel like you trying to walking while of your hands.
Initially, targeting 30 seconds for this exercise is enough but gradually increase the time.
Knee to elbow
This exercise is one of the easiest ones for beginners. It will strengthen your upper legs, abdominal muscles, and glutes.
Your heart rate and breathing will also improve doing this workout.
Start by standing with your back straight. Bring one elbow to its opposite knee, do the same with other elbow and knee. Try aiming for 1-2 minutes with 5-6 repetitions. Make sure you take enough rest between each rep.
Superman hunts the villains but turns out his flying pose is equally beneficial. It will burn all your extra calories.
Your shoulder and thigh muscles will tone thanks to this pose. It will also strengthen your back muscles. All you have to do is be a good superman imposter.
Get on the floor. Place your hands under your shoulder and knees under your hips. Lift one arm forward and the opposing leg back. Alternate the sides. Try to perform this for 20-30 times with 5 reps and 30-60 seconds rest.
Lunges are a balance exercise and it will improve your overall muscle alignment and symmetry.
There are many types of lunges that will target different muscles. Side lunges, reverse lunges, walking lunges are some of the types. The main aim is to strengthen the leg, back, and hips muscles. It will also burn fat very quickly.
In a simple forward lunge, you stand with feet hip-width apart. Take a big step forward with the right leg and shift your weight forward so heel hits the floor. Lower your body till thigh is parallel to hips. Make sure the knee doesn’t go past the toes.
Press into the right heel to start moving back up. Alternate between the legs and do this for 15 times with 3-4 reps.
This exercise is very tough in the beginning and requires practice to properly do a lunge.
- You can stay at home and still be physically active. Just watch your food intake and try some indoor workouts.
- Along with fitness, your mental health will also improve.
- If you are a beginner then don't try to push yourself too hard. Take baby steps before gradually increasing the intensity.
- Make sure to follow proper steps and posture otherwise you might at risk of injury.
- Stay hydrated while working out.