On the 11th of March 2020, the World Health Organization declared COVID-19 as a pandemic. According to WHO, the number of cases of COVID-19 outside of China increased 13 fold and the number of affected countries increased three folds.
As we know coronavirus spreads by contact, so to reduce contact between people the governments of their respective nations put their citizens under a lockdown.
This led to the closing of educational institutes, marriage halls, shopping malls, offices, gyms, airports, factories, etc. Only pharmacies, petrol pumps, hospitals, general stores, fruits and vegetable shops were to remain. This was a necessary evil but it had to be done to control the spread of the virus.
This is a major loss to the gym junkies as well who put in a lot of effort in buffing up. This will cause hindrance in their workout routines.
Most people don’t have the necessary gym equipment at home to work out, so for them, I’ve compiled six exercises they can do at home to stay in shape.
I know what you’re probably thinking. Running? Outside? That’s crazy. I understand most people love running so we have got a solution for you.
In order to do stair running all you need is a set of stairs. You’ve probably seen most athletes train by running stadium stairs. But you can do that at your home.
- Warm-up by walking up and down 3 times.
- After warming up. Walk up the stairs once. Then jog up the stairs once. Then run up the stairs once. This is one complete set. Repeat it as many times as you can in 10 minutes.
- Each week try to increase the workout duration by one minute.
Crunches are good to build up your core and tone and tighten your stomach. But do not obsess them, they should only be a tiny part of your core workout.
- Lay on your back with your knees bent and feet flat on the floor.
- Place your hands behind your heads (Note: Common mistake people make is to lace their fingers, so don’t do that)
- Elbows out and your chin shouldn’t be touching your chest. There should be a few inches of space between them.
- Pull your abdomen inwards and try to lift your head, neck, and shoulders off the floor
- Then slowly lower yourself so you don’t hurt your head.
- Do three sets of 12 reps.
Planks are known to improve your posture by strengthening your back, core, chest, neck, shoulder and abs. Planks are one of the most effective exercises that activate a lot of your muscles.
- Place elbows on the floor aligned below your shoulders and your arms parallel to your body.
- Ground your toes and don’t hyperextend your knee.
- Your neck should remain in position looking at one point on the floor, feet away from your arms. And your head and back should be aligned.
- Now hold this position for 30 seconds.
- Relax for 10-15 seconds. Then repeat. Do three to five sets and slow build your strength so you can increase the duration to hold a plank.
Push-ups are good for your upper body strength. Push-ups are a fast way to build your upper body strength. Your pectoral, shoulder and triceps are the muscles affected the most during push-ups.
- Kneel and bring your feet together.
- Bend forward, palms flat on the mat or floor. Hands should be shoulder-width apart and fingers facing forward. Back flat. Abs pulled in. Feet together. Shoulders positioned over your hands.
- Slowly lower yourself. Keep your head and spine aligned. Keep your body rigid so your hips don’t go out of position.
- Keep lowering yourself until your chin or chest touch the ground.
- Now use your arms to lift yourself upwards. Fully extend your arms until you’re in the original plank position you started in.
- Do three sets of 10 reps. Slowly build your strength and increase the reps.
They build up your leg muscles. Squats also promote body-wide muscle building which results in improved muscle mass. It’s a great exercise for the whole body.
- Stand with your feet, a shoulder-width apart and extend your arms right in front of you.
- Now push your hips back and bend your knees. Keep looking straight and keep your arms extended. Also your chest and back should be flat.
- Squat down and lower yourself as much as you can.
- Now go back up to the starting position.
- Do 3 sets of 12-15 reps.
The burpee is an exercise that trains the full body. It is also used in aerobics. They work your arms, chests, back, legs, and core. They also spike your heart rate.
- Begin in a standing position.
- We taught you how to do a squat above. Now move into a squat position.
- Now move into a plank position by kicking your feet back and extend your arms so your palms are flat on the floor.
- Now return to a squat position.
- Now next you get back in a standing position.
- Do it for 1 min. Take a 30 seconds break and repeat it six to eight times.
Well, now you know how to stay healthy during this self-isolation period. Share it with others as well.
This article was submitted by Hussnain Ahmed Saqib. He is a writer and a football freak.