The current pandemic has necessitated the temporary shutdown of gyms and recreational facilities, but this doesn’t have to mean a stop to your regular workouts. While it may be tempting to just resign yourself to being a couch potato, a sedentary lifestyle especially during this stressful time may pose health risks both to your mind and body.
Home workouts not only help in making sure you stay physically fit, but they can also help relieve the feelings of stress and anxiety caused by the situation. To help you get started, here are some workout tips so that you can stay fit in quarantine.
Prepare a workout schedule
As a guide, WHO recommends a total of 150 minutes of moderate-intensity exercise or 75 minutes of more intense workouts each week. You can do a combination of both and break it down to a daily routine or an every-other-day routine, depending on the intensity of the workout. For example, you can do 25 minutes of moderate-intensity exercise per day for six days of the week and have one rest day. You can even break it down further into a morning set and an afternoon set, just to keep your body mobile throughout the day.
Set up a workout routine
If you already had a routine before the quarantine, you can opt to maintain it or do a modified version that’s doable at home. If you want to try something new, there are many classes available online, from yoga and Pilates to cardio and strength training. But if you want to start with something simple and requires no additional equipment, the following exercises are recommended:
- Push-ups
Done right, push-ups are a great way to strengthen your upper body, lower back, and core. It’s also easily adjustable to your fitness level, meaning you can start by pushing against an elevated surface, like a table, placing your knees on the ground, or do the traditional push-ups against the floor.
- Crunches
Crunches are a great way to get that set of abs you’ve been dreaming about—or maintain it if you already have it. Crunches engage the core, which includes the lower back muscles and the obliques, and they also help in improving your balance and posture.
- Planks
If you don’t want to do crunches but still want those toned abs, you can opt to do planks instead. Planks also target the core, but unlike crunches, they strengthen the rest of your body like your neck, shoulders, chest, and back.
- Squats
While squats primarily engage your lower body, doing it properly actually benefits your upper body as well. If you’re looking into toning up your buttocks, thighs, and calves, adding this exercise to your routine will help you achieve that goal.
- Go for a walk or a jog outside
Getting cooped up inside your home for long periods can make anyone stir-crazy. If there are parks near your home, try going for a walk or a quick jog just to get out and get your body moving while also getting your dose of sunlight. Remember to follow proper physical distancing rules while outside, and avoid touching things that may have been touched by other people.
Whether you pursue an indoor workout routine or a regular jog outside, what’s important is that you keep yourself fit while in quarantine. It’s a form of self-care and also helps boost your immune system.
