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5 Easy Exercises to Stay Fit During the Pandemic

04Jan

5 Easy Exercises to Stay Fit During the Pandemic

In times like Covid-19, the importance of boosting immunity can be hardly overemphasised. According to research, our immune system functions better when we eat well, sleep well, and exercise. What’s more, exercise can help ease depression, stress, and anxiety, something many of us are struggling with during these uncertain times. Exercise also aids in the management of chronic conditions and co-morbidities such as high blood pressure and diabetes which can make a person even more vulnerable if infected.

Because of the lockdowns and self-quarantine, many of our daily routines are restricted. So it can be difficult to find the motivation to exercise. With the challenges of working from home and limited access to fitness facilities, you may be finding it hard to stick to a workout routine. Nevertheless, maintaining an exercise routine at home is more of a necessity than an impulsive desire now more than ever. In case you face any digestive disorders at home during lockdown, you may consult a gastroenterologist in Bhubaneswar.

Here are some simple and effective exercises to help you stay fit at home during the pandemic:

Push-ups

If there is one very basic move with lots of benefits, it is push-ups. They’re a very effective way to strengthen not just your arms and chest but core muscles in the back and stomach. Ability to do push-ups is directly linked to the body’s ability to prevent diseases. While you’re at it, you must also try pull-ups. Use a rod in the house to do pull-ups and see your core and arms strengthen over time.

Neck rotations

By sitting all day, on our work desk, the couch or the bed, we neglect the right posture. This affects the healthy functioning of various parts of our body. The worst hit regions are our neck, shoulder and back. It is important to move these muscles to avoid soreness, stiffness and pain. Therefore do neck rotations everyday at a fixed time. Rotate your neck ten times in clockwise direction, and repeat the same in anti-clockwise direction. Bend your neck sideways, towards the front and back gently for 30 seconds.

Squats

This is one of the most effective lower body exercises. Squats can be performed anywhere and require no equipment. To do a basic squat, start with your feet slightly wider apart. Keep your chest up, engage your abdominal muscles and lower your hips until the thighs are parallel to the floor. Pause and then exhale while pushing back up to the starting position.

Wall-sit

This exercise is great for strengthening your legs and core. You can do it using any vacant section of wall in the house as equipment. Sit with the support of the wall, imagining a chair below you, and hold this position for 45 seconds to 1 minute. Wall-sit can help resolve minor digestion issues. In case of serious digestive ailments, one should consult the best gastroenterologist in Bhubaneswar and other cities.

Lunges

Lunges have long been a staple workout due to their numerous health benefits. It increase leg strength and flexibility, burns fat and tones the gluteal muscles in buttocks. Done properly, this exercise improves balance and coordination, increases hip flexor flexibility, and leads to better core stability. To do this, start by standing up tall. Then step forward with one foot and bend it until your leg reaches a 90-degree angle. Return your front lunging leg to the starting position. Repeat 10 times on one leg each.