Due to the ongoing global pandemic, access to gyms may not be possible and working out may be not so high on your priority list. Nevertheless, now more than ever, staying active is paramount in order to boost our immune systems and to remain positive during challenging times. Staying active has proved to benefit both our physical and mental health.
According to the Center for Disease Control and Prevention (CDC), getting enough physical activity could prevent 1 in 10 premature deaths. Despite this, it is estimated that only half of all adults are able to get adequate amounts of physical activity so that they may reduce the effects of and prevent certain chronic diseases.
A home workout does not always have to be too complicated and is a way for anyone of any fitness level to boost their level of physical activity. A beginner to intermediate home workout that could help you stay active while you stay indoors is outlined below.
1. Jumping Jacks
Jumping jacks are a great warm-up exercise to elevate your heart rate and to give your body a kick start. To begin, first stand with your legs straight with your arm by your sides, slowly jump and spread your feet beyond hip-width apart while swinging your arms outwards and above your head. Jump again, lowering your arms while bringing your legs together. Return to the starting position and repeat it slowly and carefully for 20 times.
2. Body Weight Squats
Squats are known as one of the best lower body and core strengthening exercises for everyone. To perform squats, keep your feet aligned to your shoulders, toes facing forward and arms by your sides. Inhale, engage your core, and push your hips back as if you are sitting on a chair, while reaching your arms forward, keeping your chest lifted with a neutral spine. Squat as much as you can press your weight back into your heels. While you press your heel, bring yourself back to the neutral position. Repeat 15 reps of 3 sets. You could take a 10-second rest in between each set.
This is an excellent exercise for your upper body strength and overall fitness. Push-ups work for your shoulders, pectoral muscles, as well as your core and back. To start, start kneeling on the floor, and bring your feet together behind you. Go straight to a high plank and keep your arms to the floor. Maintain a straight back, and keep your core engaged (pulled in). Slowly lower your body towards the floor and back up. Try to lower your body as much as you can and press upward with your arm until arms are fully extended. This can be a bit challenging.
Tip: Balancing on your knees instead of your feet could be an excellent start until you build up strength and learn the technique. Repeat 10 reps of 3 sets. Take as many breaks as you wish.
4. Body-weight front lunges
This is another great lower body workout to strengthen your glutes, quads and hamstrings. To begin the exercise, keep your feet together and core engaged. Take one big step to the front, while maintaining balance, and lower yourself to the front leg to an almost 90 degree angle. The back leg should be steady with the knee almost to the floor. Press with the same leg and extend forward to push yourself back into a standing position. Do the same for the other leg and then repeat- alternating each leg as you go along. Balance yourself and maintain a steady rhythm. Repeat 15 reps of 3 sets. You may take 10 seconds of rest in between.
5. Abdominal exercises
Ab exercises are a fantastic way to end your workout. While there are so many ab exercises out there, you may try any of your favorite abs exercises along with the above full-body workouts. You may start with crunches; lie flat on your back with your knees bent. Place your hands on your chest or behind your head. Raise your shoulders and torso as much as you can from the ground in a curling movement while maintaining your lower back on the floor. Maintain a strong core and bring the body to the starting position. Repeat 10 crunches of 3 sets each with a few seconds to rest. Finish this off with a nice and steady forearm plank. For the plank, place your forearms on the floor, shoulder-width apart with elbows bent and arms parallel to your body. Clasp your hands together, engage your core and hold your position. If you can, try to remain in plank position for 30 seconds.
Always remember to stretch carefully afterwards and make sure to stay hydrated and to follow up with a nutritious meal.
You may repeat these exercises three times a week as you wish.