The importance of physical activity in maintaining a healthy lifestyle cannot be overstressed. Daily home exercises are a convenient and effective approach to stay fit, especially at a time when most people are homebound due to the pandemic. Home exercises vary widely, and you can choose exercises that align with your fitness goals, physical condition, and available equipment. Let’s dig deeper into some of these exercises.
- Body-weight Strength Training:
Body-weight strength training largely employs your body weight to enhance muscle strength and endurance. Push-ups, tricep dips, lunges, squats, and sit-ups are popular body-weight exercises.
Push-ups: Start in a high plank position with your wrists underneath your shoulders. Lower your body until your chest nearly touches the floor, then push yourself back up. Be sure to keep your body tight and in a straight line throughout the movement.
Tricep dips: Sit on the edge of a sturdy chair or bench, hands next to your hips. Move your hips in front of the chair, bending your elbows to lower your body, and then straighten your arms to lift yourself back up.
Lunges and Squats: Both exercises strengthen your lower body muscles. For lunges, start by standing straight, take a step forward with one leg and lower your body until your leg forms a 90-degree angle. Maintain your other knee just above the ground. Squats focus on your hips, thighs, buttocks, and also involve the hamstrings and lower back. Stand with feet hip-width apart, then lower your body, pushing your hips back and bending your knees, returning then to the original position.
- Cardiovascular Exercises:
Cardio boosts your heart health, improves lung capacity, and aids in weight loss. Some preferred home cardio exercises include jumping jacks, burpees, mountain climbers, and high knees, all designed to elevate your heart rate.
Jumping Jacks: Stand straight with your feet together and hands by your side. Jump up, spreading your legs and swinging your arms above your head, then jump again to return to start position.
Burpees: Start in a standing position, squat down, kick your feet back into a push-up position, perform one push-up, jump your feet back in and then jump into the air with your hands above your head.
Mountain Climbers: Begin in a push-up position. Bring one knee towards your chest, then switch and bring the other knee forward, similar to running in place in a push-up position.
- Yoga:
Yoga is excellent for flexibility, balance, strength, and mindfulness. It aids in cultivating the mind-body connection and can be practiced daily. Yoga poses like the Downward Dog, Warrior poses, Tree pose, and Savasana can easily be integrated into a routine.
Downward Dog: Start on your hands and knees, lift your knees off the floor and raise your hips, pushing yourself into an upside-down ‘V’ position.
Warrior Poses: Boost lower body strength with these poses. Warrior I involves facing front in a lunge position with arms stretched above. Warrior II involves turning your torso to face sideways while maintaining the lunge, arms parallel to the floor.
Tree Pose: Stand straight, bend your right leg, and place your right foot on your left inner thigh. Balance your body on your left leg, raise your arms over your head, keeping the palms together. Switch sides and repeat.
- Pilates:
Pilates home exercises focus on core strength, flexibility, and overall body awareness. Incorporate Pilates exercises like the Pilates Hundred, Rolling Like a Ball, Scissor, and Teaser into your daily routine.
Pilates Hundred: Lie on the mat with legs in a tabletop position, curl your head and shoulders upwards, and pump your arms up and down while inhaling and exhaling for five counts each, aiming to reach 100 counts.
Rolling Like a Ball: Sit on your mat, hug your knees and lift your feet off the floor. Balance your body while rolling back and forth.
Regular daily home exercises confer numerous health benefits, from improved muscle tone, increased cardiovascular fitness, enhanced flexibility, to stress relief. Begin your exercise journey today to step into a healthier future.
