Exercises to do at home
While working from home and staying indoors due to the current pandemic of the COVID-19, exercise is still very important to a healthy life. There are many exercises that can be done at home to keep you healthy and in shape. Some exercises that are safe and easy to indoors include the following: pushups, squats, planks, crunches, lunges, rows, and walking.
Upper Body
Upper body strength can be built easily with these body weight exercises that require no extra weight equipment.
Pushups are a simple exercise that targets the pectoral muscles. To do this exercise, place your hands shoulder width apart on the floor with your feet straight behind you. While keeping your elbows at your side, slowly let yourself move towards the floor and push yourself back up quickly but controlled to the same position you started in.
A row is also a simple exercise that can be done at home. To complete this exercise, you can take any home item such as a soup can and place in your hands. Standing straight up, stick arms straight out ahead of you and make a pulling motion towards your chest while pinching shoulder blades together. This can be done by using a towel or a band.
Lower Body
Lower body exercises such as squats and lunges are easy body weight exercises that can be completed in your bedroom, before you go to bed, or in the living room while watching television.
To complete a lunge, start by standing upright with your feet shoulder width apart. Place both your hands on your hips and begin the lunge by keeping chest upright and stepping forward by lowering your body towards the floor. Try to prevent your front knee from bowing inwards or going past your toes when performing the lunge.
Squats are very easy to complete at home. Squats can be completed by starting in an upright position with feet shoulder width apart. To begin the movement, bend at knees and hips and lower yourself towards the ground. Your knees should be close to a ninety-degree angle. Then straighten your legs until you are back to your starting position.
Core
There are many different core exercises that you can do at home.
Planks are a great exercise for performing at home. To complete a plank, begin by lying down with your forearms pressed against the floor. Engage your core muscles-front and back and raise your body off the floor while keeping your hips in-line with your shoulders all the way to your ankles, You can also perform them on your knees but don’t forget side planks too.
Another core workout to do at home are crunches. To do a crunch, place hands near you head with your feet flat on the floor. Keeping your head straight, lead with your chest and slowly bend your upper body towards your feet. Keep your lower back attached to the floor. and stop when your shoulders start to leave the floor. Hint: make sure to not lead with your head.
Endurance exercise
Endurance exercises are important for your health. Walking, running, or jogging around your neighborhood can be a great benefit for your health during this time of the pandemic. Walking is a great exercise as it leaves you with a healthy mindset as well as being a great low force exercise. Just make sure to wear good supportive shoes and try to enjoy the walk.
These are some exercises to help you stay active and healthy while we are staying home right now. Just remember to do them slowly, starting with technique and try to have fun. If you have any questions about exercises or experience any pain while doing these exercises, contact us today at Fletcher Chiropractic.