The good news-- being stuck at home doesn't mean you should stop working out—in fact, working out will likely help you keep a feeling of normalcy and protect your psyche while you’re cooped up in your house. Exercise will help you maintain a centered and more rational mindset. You can work out anywhere no matter how much space you have. All you need is your own bodyweight and exercises where minimal equipment is required.
- Sit on the floor with your knees slightly bent.
- Place your hands behind you with your fingers facing your body.
- Lift your butt up off the floor so that you are supported by your arms and feet.
- Bend your arms at the elbow until your butt touches the floor then push back up to the starting position.
- If you want an extra challenge as you push uplift your left leg and reach forward with your right arm.
- Lay face down on the floor and Position your hands palms-down on the floor, approximately shoulder-width apart and near your shoulders.
- The balls of your feet should touch the ground and feet just slightly apart.
- Raise yourself using your arms.
- Make a straight line from your head to your heels and contract your abdominals to keep your hips from sagging. This position is the beginning and the end position of a single push-up. Lower your chest toward the floor by bending your elbows hold for a second then return to the start.
- Get onto the floor on all fours. Hands directly under the shoulders, knees under your hips. Keep your back flat. Raise your right arm forward and your left leg back behind you. Bring your knee toward your chest at the same time as brining your elbow to meet your knee.
- Do these 10 times then switch legs.
- Stand with feet a little wider than shoulder-width apart, hips stacked over knees, and knees over ankles. Extend arms out straight so they are parallel with the ground, palms facing down. Start by getting into a position as If you are going to sit in a chair. While the butt starts to stick out, make sure the chest and shoulders stay upright, and the back stays straight. Keep the head facing forward with eyes straight ahead for a neutral spine.
- The best squats are the deepest ones your mobility allows. Optimal squat depth would be your hips sinking below the knees.
- Engage core and, with bodyweight in the heels, push back up to standing, driving through heels.
- With your chest lifted, chin up and abs contracted, take a big step backward with your left foot. Sink straight down so that your back knee points down toward the floor. You are on your back, left toe. Your front foot is firm on the floor, as you push back to the starting position lift your knee up in front of you hold for a second then repeat and switch legs.
The body’s natural release of endorphins is enhanced during bouts of physical activity, and this surge in happy hormones can boost your mood, your confidence and help reduce your levels of stress and anxiety.
Along with what we eat, where we live, how much we sleep, and even who we live with—exercise also causes chemical reactions that can alter our health status. Regular exercise has been linked to improved heart health, improved bone density, improved joint mobility, improved cognition, improved mood, enhanced metabolic function, an increase in muscular mass, tone, and strength. The list goes on, but during stressful times, one of the greatest benefits of performing regular exercise is its ability to make the activities of everyday life feel easier.
“Exercise stress”, when managed well, is a healthy stress that over time pushes your body to adapt and become stronger and more efficient. Some studies suggest exercising on a regular basis is beneficial for immunological health, as it can have a positive effect on your body’s ability to remain well and fight off common illness. Other studies have found that during flu season, the temporary rise in body temperature can discourage certain bacterial growth and the stress relief benefits of exercise helps to keep you feeling at your best.