16/04/2020

Keep up with regular workout when working from home

Exercising at home during the COVID-19 (coronarivus) pandemic, even if you are living in a tiny space, can reduce stress and anxiety levels, help maintain positive mental well-being and improve our overall health.

One simple way to workout at home is to use your own body weight. There are a variety of bodyweight exercises that you can try to build strength, endurance, and burn calories. By taking this approach there is no need for equipment and you can also work-out anytime. Here are four easy exercises can try at home, even in a very small space:

  • Wall Sit

Slowly slide your back down a wall until your thighs are parallel to the floor. Knees should be directly above ankles and your back straight. Start by maintaining the position until legs get tired and over time challenge yourself to sit for longer.

  • Bear Crawl

Starting on hands and knees, rise up onto your toes, tighten your core, and slowly reach forward with right arm and right knee, followed by the left side. Continue the crawl for 8–10 repetitions.

  • Plank

Lie face down with forearms on the floor and hands clasped. Extend legs behind you and rise up on toes. Keeping back straight, tighten core and hold the position for 30 to 60 seconds or as long as you can.

  • Push Ups

Get down on all fours, placing your hands slightly wider than your shoulders. Straighten your arms and legs. Lower your body until your chest nearly touches the floor. Pause, then push yourself back up. Repeat. If you can’t manage to push your whole body, try a push up just from your knees.

The goal is to keep your heart rate up, exercise for at least 30 minutes to get the most out of your time. If you are looking for convenient and structured home exercise options, go online and search for exercise videos. There are many workout routines available on social media, such as YouTube that is suited for every age, fitness level, goals, and interest.

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