Exercise from home to weight loss.
All of you might trap inside your homes during this corona pandemic. However, you were all on the brink of the weight loss plans. Most probably, you had the best weight loss motivation. And even you might have lost some pounds. But you should keep going for exercise from home to achieve your aim of weight loss. You need to be healthy and happy.
This guideline is designed for healthy people without any respiratory illness. Please seek medical advice if you have any underline diseases.
What is the importance of exercise from home during corona?
- Exercises will increase your energy Increase your strength and muscle tone.
- Help to sleep more restfully.
- Burn off unwanted calories and weight loss
- Improve your blood circulation.
- Help your joints to stay supple and loose.
- Improve endurance.
- Help relieve stress.
- Provide you with a good posture.
- Increase your ability to concentrate and learn.
- Make you happy.
What is the best time to do the exercise from home?
Exercising anytime is better than none at all. Exercising in the morning does have more incredible benefits for improving the levels of your energy levels.
If you struggle to get out of bed in the morning, its time to look at you, go to sleep or wake up. Exercises close to bedtime may affect your sleep. You can practice either type.
- Cardiovascular exercise- these types of exercises increase your heart health and increase fat burning in the body.
- Breathing and relaxation exercises.
What is the suitable exercise from home that should be followed?
1. 2-3-4 Breathing & relaxation technique.
Take a nice deep breath in while counting up to 2 (Then hold it for 3 seconds. ( Breath out for another 4 seconds. Repeat this for 5 times per session and 2 sessions per day. (morning & night before the bed)
2. Walking program
Try walking briskly for 10 minutes per day for the first three weeks. If you are a beginner, start by 5 minutes walks, then increase the time gradually up to 30 minutes. This will take more than two weeks for some.
3. Five min stair workout
Walk or jog stairs for 5 minutes per day. Take the stairs by one, and then increase it by two to increase the intensity and the difficulty of the exercise.
4. Neck exercise from home.
Sit properly in the chair. Make sure to keep your back straight while shoulder down. Then bend your neck forward and hold this position for 2 seconds. Then turn your neck backward and hold this position for 2 seconds. Repeat to either side ten times.
Then bend it sideways(right and left side) and hold this position for 2 seconds. Move your neck gently and swiftly.
5. Chest opener exercise from home.
At first, interlock your fingers behind your back. Then stretch your arms and open your chest forward. Hold this position for 10-15 seconds. Repeat this five times for two sessions per day.
6. Wall push-ups
At the beginning keep your hands forward on a wall with a shoulder-width and kick your legs out and stretch your body till you are on your toes.
Push forward towards the wall using the balance of your core and hands, and then push back to the original position to complete one push up. Repeat this for 10 times per session and two sessions per day.
7. Sit to stand exercise
Sit in a chair with armrests. At first, stand up from the chair with help from the armrest. Then Sit down again slowly with the help of arms. Repeat this for 10 times per session and two sessions per day.
8. Heel raises
Stand in front of steady support such as a kitchen bench. Then, hold on with your fingertips. Meanwhile, make sure to hold it with both hands to ensure extra stability. Keep your knees and back straight. Then, push up onto your toes. After that, hold for 5 seconds and repeat this for 10 times per session and two sessions per day.
9. Knee to elbow exercise
At first, contact the knee with the alternate elbow, changing sides. Then, use your own pace. After that, to do this activity for ten times per session and two sessions per day.
10. Cooling down exercise from home.
Firstly, take a nice deep breath in through your nose and breath out through your purse lips. Then, repeat this five times gently to calm your body after the exercises.
Note: Do not try to hold breath during exercises but a breath in deeply through your nose and breath out through your mouth.
You can always stay fit and healthy by doing exercises from home during this corona epidemic. You only need the right motivation to reduce weight. Try & feel the difference!!!