Home Exercises

Home Workout

Exercise to keep us healthy in the conditions of social distance

With the advent of the Covid-19 virus, much of the population was forced to stay home and work remotely, which triggered the onset of excess weight. Also, a large part of the gyms were closed, in order to protect the population from the spread of the virus and to avoid the risk of diseases. These situations have motivated people to exercise at home.

The benefit of exercise

Resumption of physical activity improves the body's natural release of endorphins, while the given increase in happiness hormones can stimulate mood, confidence and can help reduce stress and anxiety.
It is important to know that chemical reactions are produced through the place of living, food, sleep and the people around us. Also let's not forget that exercise can produce chemical reactions that will change our health.
Regular exercise has been linked to improved heart health, improved bone density, joint mobility, improved cognition, mood, increased metabolic function, an increase in muscle mass, tone and strength.
The list goes on, but in times of stress, one of the biggest benefits of regular exercise is to make everyday activities seem easier.

It's about balance

"Stress", when managed well, is a healthy stress, which, over time, pushes the body to adapt and become stronger and more efficient. Some studies suggest that regular exercise is good for immune health because it can have a positive effect on the body's ability to stay healthy and fight common diseases. Other studies have found that during the flu season, a temporary rise in body temperature can discourage certain bacterial growth, and the benefits of reducing stress through exercise help you feel great.
If you choose to exercise when you are sick, you need your immune system to function at full capacity, so you need to manage the duration and intensity level of your exercise routine very carefully. Managing regular exercise, eating a healthy diet and getting enough rest are just some great ways you can fight to get the best physical and emotional results and avoid overwork while you are sick.

Exercise at home

The good news - being stuck in the house doesn't mean you should stop exercising - in fact, exercise will most likely help you maintain a sense of normalcy and protect your psyche while you're at home. Exercises will help you stay more rational and focused. You can exercise anywhere, no matter how much space you have. All you need is your own body and the exercises that require minimal equipment.
You can do a quick set of exercises for each part of your body at any time to stretch and tone your body. Here are five exercises to do at home. Perform 10-12 of each exercise. Repeat the exercises 4 times for a complete routine.
Completion time: about 20 minutes.

1. Lowering the triceps

This exercise targets the back of the arms and shoulders.
- Sit on the floor with your knees slightly bent.
- Place your hands behind your back with your fingers facing your body.
- Lift your bottom off the floor so that you are supported by your arms and legs.
- Bend your arms at the elbow until the bottom touches the floor, then push back to the starting position.
- If you want an extra challenge, while pushing, lift your left leg and touch your right arm.

2. Floats

This is a whole body exercise because it requires the use of many muscle groups.
- Sit face down on the floor and position your palms down, the distance between them about the width of your shoulders and close to your shoulders.
- The toes should touch the ground and the feet should be slightly apart.
- Get up using your arms.
- Make a straight line from head to heel and contract your abdominal muscles to prevent your hips from bending.
This position is the start and end position of a single float.
Lower your chest to the floor by bending your elbows for a second, then return to the starting position.

3. Balance in hands and knees with abdomen

This exercise tests your balance and works your abdominal muscles.
- Sit on the floor leaning on your palms and knees with your hands directly under your shoulders, your knees under your hips. Keep your back straight. Raise your right arm forward and bring your left leg behind you. Bring your knee to your chest as you touch your knee with your elbow.
- Do this exercise 10 times, then continue with the other leg.

4. Knee bending

This is a complex exercise that involves several muscle groups in the body - the back and legs.
- Stand with your feet slightly wider than shoulder-width apart, with your hips above your knees and your knees above your ankles. Stretch your arms straight so that they are parallel to the floor, with your palms facing down. The starting position is similar to sitting on a chair. While the bottom is protruding, make sure that the chest and shoulders remain upright and the back straight. Keep your head straight looking straight ahead for a straight spine.
- The best knee flexions are with the knees bent as far as mobility allows.
- Sit down until your back is below your knees.

5. Reverse bend with the knee raised

This exercise addresses the front and back muscles of the legs.
- With your chest raised, your chin raised and your abdominal muscles contracted, take a big step back with your left foot. Bend down so that the back of the knee is facing the floor and the body rests on the tips of the toes. The front leg is firmly on the floor, while returning to the starting position, raise the knee forward, holding it for a second, then repeat with the other leg.

In short, use this free time you have to take more care of yourself and your body. Don't forget all the beneficial benefits of exercise for your health. But remember, if you are sick and choose to exercise, listen to your body and do not force too much. Otherwise you may risk a temporary decrease in immune function.

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