Dr. Sarah Hyland, Daily US Times: There are 15 easy and effective ways to exercise at home. During this coronavirus pandemic, no substitute for regular exercise to keep the body healthy and lose weight.
Regular exercise every day removes mental fatigue and body fatigue. The body is light so there is a lively interest in any work.
Exercise also plays a role in increasing physical strength, keeping skin healthy, relieving constipation, and fighting diabetes and cancer.
It can be seen that everyone has a plan to exercise at home. But after working in the office, there is no mental and physical strength to go to the gym.
Not everyone has the time and financial means to go to the gym every day. Many do not go out and walk.
So will you stop or do exercise at home?
No. If you have the desire and concentration, you can do 20-30 minutes of exercise at home. This is not just for employees and the elderly, anyone between the ages of 15 and 60 can exercise. So do some simple and effective exercise at home.
1. Keep both hands straight up
First, keep both hands straight up. Jump as much as you can with the weight on your feet. Jump for a minute like this without any break. Repeat the cycle two to three times with a minute break.
2. Place both hands straight on the knees
Sit up straight with your feet on the ground in the chair, then place your left foot on your right foot. Straighten the waist. Place both hands straight on the knees. Now close your eyes and meditate on breathing.
3. Increase the capacity of the abdominal muscles
Lie flat on the ground. Fold both knees. Place the right hand on the shoulder and the left hand on the right shoulder.
10 Simple and effective ways to exercise at home
Then try to gently lift the upper part of the body from the ground. Wait a few seconds to get to the middle position. Gradually return to bed. 3 to 5 sit-ups will be enough in the beginning. This will increase the capacity of the abdominal muscles.
4. You can do spot jogging anywhere in the house
Jogging is a very good exercise to keep the heart-healthy. You can do spot jogging anywhere in the house. However, wear suitable shoes at this time, so that there is no stress on the feet.
5. Not to bend your knees
Lie on your back on the ground. Then try to get up from the ground with both hands. Be careful not to bend your knees. Try to give 5 to 10 push-ups at the beginning. You can do one set in the morning and one set in the afternoon.
6. The precaution is not to skip too much in one day
Skipping or rope jumping is another very simple and beneficial exercise at home. The precaution is not to skip too much in one day but to increase slowly. And those who have extra body fat, that is, those who are overweight, it is better not to skip them.
7. Stand straight first
A very easy exercise that you can do on your own very easily. Stand straight first. Then extend both hands on both sides. Bring it back to normal. Do this exercise for some time at home. Then stand up straight again. Raise both hands completely. Bring it back to normal.
8. Exercise to reduce fat by raising
Those who have fat in the lower abdomen can do another very simple exercise to reduce fat by raising and lowering both legs while lying down. Keep in mind, it is best to rest for at least two to three minutes before finishing one exercise and starting another.
9. Another simple exercise called ‘sit-up’
Stand with your legs slightly apart. Now sit down, sitting as if you are sitting in a chair. Keep your back straight and lean forward as much as possible. Now go back to the previous position. You can do different types of stretching exercises, such as arm-stretching or leg lifting. It improves blood circulation and removes fat from different parts.
10. Air Swimming
Lie on your stomach with your arms extended overhead by your ears. Lift your chest, arms, and legs off the floor and squeeze your gluts.
14 Days Weight Loss Challenge | Exercise at Home
Flutter your arms and legs up and down while still keeping them off the floor. Hold for 16 seconds. Do 3 sets, resting up to one minute in between each. It is important for improving posture, preventing back pain, and making sure you have balanced strength.
11. Foam Roller Double Arm
Lift lengthwise on your back on a foam roller, knees bent and head supported. Engage your core muscles to keep the low back flat. Slightly tuck your chin to a neutral position and maintain that position throughout. Slowly and with control, lift both arms over your head and hold for 30 seconds.
12. Foam Roller Mid Back Mobility
Lie lengthwise on your back on a foam roller, knees bent, core engaged, and neck neutral. Reach both arms straight up. Slowly drop arms out to the sides, opening up through the front of the shoulders and chest to feel a stretch. Hold here for 30 seconds.
13. Child’s pose
Sit so butt rests on your heels. Take your knees as wide as you need to maintain a comfortable position. Reach forward with your hands and hold the stretch for 30 seconds.
14. Thread the needle
Start on all fours, with your hands directly under the shoulders and the knees under the hips. Keep your chin in, back straight and shoulders back. With one arm, reach under the other as far as possible, rotating and rounding your upper back. Look at your moving hand at all times. Hold for 30 seconds, then switch sides.
15. Prayer stretch
Kneel in front of short step or chair, making sure you’re far enough away so you can bend forward at the waist and place your elbows on it, arms bent, palms touching. Hold here with your chest falling toward the floor for 30 seconds.
Some key things trainer suggests keeping in mind while you stretch it out “Slowly move into the stretch, then hold; do not bounce, it can sometimes lead to injury; do not stretch into pain, only stretch until you feel the tension; do not stretch a strained muscle, as it may lead to more muscle damage; and if you feel pain, stop and contact your doctor or physical therapist.”