Easy At-Home Workout
By Shafiya Nawzer
As the world adjusts to life during the coronavirus pandemic, many of us are spending more time at home than we usually would. Whatever routines we may have had a year or two ago have had to adapt and change. The current quarantine curfew guidelines meaning that in-person fitness classes are not likely to come back any time soon. The good news is that there are plenty of exercises you can complete in the comfort of your own home, right now with no fancy equipment required. Maintaining an exercise routine at home can seem more like a ‘should’ than a ‘want to’. Even a small amount of activity can make a huge difference to how well you think and feel.
Exercise is one of the most powerful tools we have for staying physically and mentally healthy. Exercise can help ease depression, stress, and anxiety, and aid in the management of chronic conditions, such as high blood pressure and diabetes. By finding new ways to get moving and stay motivated, you can take charge of your mood and well-being, retain a sense of control during these days of great uncertainty, and stay on track with your exercise goals even when your normal routine is disrupted. Here are a few exercises to help you make the most of your at-home workout;
Chair workouts - A chair is an incredibly versatile helper when it comes to at-home exercise. Try using it for exercises like step-ups and triceps dips. You can even use a chair as a guide during your squats: try to stop just before your butt touches the seat.
Staircase workouts - If you have a staircase in your home, you have everything you need for a variety of workouts. For some intense cardio, try alternating walking, jogging, and running up and down your staircase. You can also use your stairs to assist you during lunges and mountain climbers.
Everyday objects as weights - No need to stop lifting, even if you don’t own weights; consider using heavy objects like jugs filled with water to keep up with your weight training. You can also keep practising your form by lifting something like a broomstick instead of a barbell. Even if they’re not as heavy as you would normally prefer at the gym, experts suggest that using these sorts of methods can be a big help in keeping you on track until your regular training can resume.
Planks - Hands down the best overall bodyweight toning move you can do. Rest on your elbows and toes, keeping your back and legs straight. Hold for one minute.
Burpees - Like a squat and push-up combined, the burpee is a full-body exercise in one move.
Squats - This exercise targets your lower body, primarily your glutes and thighs, but it can also engage your core and help your overall mobility.
Lunges - This exercise is another great way to work on your lower body as well as your balance. It can also be combined with weights for an upperbody workout at the same time.
High Knees - Jog in place for one minute, lifting each knee as high as you can.
Calf Raises - Face a wall and place your palms against it for balance and support. Rise onto your toes and back down. Repeat this 20 times.
Dips - Sit in a sturdy chair, hands holding the front edge of the seat. Push your butt forward until it is suspended in front of the seat and your weight is being supported by your arms. Bend elbows and drop your hips toward the floor. Straighten. Do two sets of 10 dips.