Coronavirus issues, social distancing, gym closures and home confining can encourage you to simply curl up on Netflix’s couch and binge-watch, or lose yourself in a great novel all day.
But regular exercise is necessary for healthy immune function, preventing weight gain, boosting your mood, and maintenance you as in good physical shape as possible or out of the hospital or emergency room during this challenging global coronavirus pandemic.
Physical fitness is a major coping mechanism for those of us who seek to keep anxiety at bay and retain a sense of normality and well-being.
At the same time, priority is given to safety and social distancing is important. While many of us settle in for the near future to work from home, we have picked 3 simple exercises for your mental and physical wellbeing.
yPerform each exercise 10-12 times before moving on to the next one, and complete one to three rounds of all the moves with 30 seconds of high knees, jumping jacks or marching in place in between each round.
Try out this 3 simple and easy exercise during your self-quarantine time-
Squats
The Squat exercise targets specifically the thighs (quadriceps & hamstrings) and the glutes. However, when you do this exercise, the core strength & stability, ankle agility, back muscles, calves, and other factors play a significant role.
1. Start by standing apart with your feet shoulder-width, resting your arms at your sides.
2. Bending your knees and moving your shoulders back as if you were going to sit in a chair while bracing your heart and keeping your chest and neck neutral. Your arms will rise up to be parallel to the floor in front of you.
3. If you have thighs parallel to the floor, pause. Then move back to your starting place through your heels.
Plank
The plank (also called a front grip, hover, or abdominal bridge) is an exercise of isometric core strength that involves holding a position similar to a push-up for the maximum time possible.
1. Start on the ground, on your hands and knees. The shoulder-width of your hands and knees should be apart.
2. Lift your knees off the ground and push back your feet, taking your body to full stretch. The shoulder-width of your feet should be apart, and your hands should be directly under your arms.
3. Keep your core, butt, and quads tight, and avoid arching your back. Think length—imagine that you’re extending from the crown of your head and out through your heels altogether.
4. Keep your neck in a neutral position by gazing at the floor a few inches in front of your hands. Hold this position for 40 seconds.
Push-ups
A push-up is a common exercise in calisthenics, starting from the prone position. Push-ups strengthen pectoral muscles by lifting and lowering the body using the arms.
1. Start in a high plank with wrists directly under the arms, from head to toe in a straight line.
2. Bend your elbows, hold them close to your neck, lower your shoulders to the ground, then straighten your arms.
3. Do this for 60 seconds.
Celebrities are also following self-quarantine and doing workouts
from home.
Check out these posts –
Bollywood Diva Sara Ali Khan shared her Tabata workout video on Instagram supporting Janta Curfew and self Quarantine along with the caption – Stay Fit 💪🏻👊🏻🙌🏻 Stay Safe 😷🧼🚿 Stay Home 🏠💟☮️
Deepika Padukone also shares her Workout from the home picture on Instagram and said Productivity in the time of COVID-19!😷Along with the hashtag – #exercise .
Bollywood most health freak Actress Shilpa Shetty Kundra also shares her picture and said – You can watch, learn, and practice it from the comfort of your homes. Remember, staying indoors shouldn’t be an excuse for deviating from your fitness routine.
Swasth raho, mast raho!
I hope these tips and basic exercises will help you and your family get and stay fit and safe during and well after this pandemic.
You are never too young or too old to start developing lifelong fit habits.
Stay Safe and stay healthy!
