As we all go into another lockdown here in Malaysia, we should all maintain physical distance as much as possible and adhere to stay-at-home orders.
So, if you are used to getting in your workouts at the local gym, you may find it difficult to get the motivation to work out regularly. But staying active in times like these is crucial for you mentally and physically to prevent your immune system from dropping.
Thus, choosing to exercise at home with home-workouts will eventually limit your exposure and stay safe.
If you ever find yourself in a fitness slump, trying to get creative with your exercise routine may help. Here are some options and various workouts to see what works best to keep you moving and healthy.
1.Strength
Don’t have a home gym or any weightlifting equipment? Don’t worry. Here are some home- workouts you can perform as your strength training.
Firstly, strength training provides a wide range of health benefits, it may help to lower blood pressure, assist in the prevention of type 2 diabetes and even improve symptoms of depression. It doesn’t end there, strength training can increase the amount of muscle on your body fat, leading to higher metabolism and reduce body fat.
Your best option at home for a strength training program is bodyweight exercises. They require no equipment at all and it is well suited for all ranges of exercisers, from beginner to advanced exerciser.
Bodyweight exercises can help improve your overall stamina, balance, stability, and coordination. Here are some simple bodyweight exercises you can try that include burpees, squats, lunges, push-ups, and planks. Try performing 7-10 reps of each exercise for 1-3 sets. As you get stronger, gradually add the repetition and set. To challenge yourself, you can consider getting dumbbells, resistance bands, or water bottles to add resistance to your workout.
Image via : Self.com
2. Cardio
Next, if you are a cardio type of person, there’s plenty of ways to get your heart pumping at your own home. Generally, healthy adults should aim to get 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity every week.
For instance, if you are into energy and fun, try dance-based cardio. There are plenty of virtual dance workout classes available online for you. To make it more fun and interactive, organize a nightly or weekly dance party with your housemates or family.
If you prefer a more sports-based movement, you can opt for a complete cardio workout at home by building a home-workout circuit involving calisthenics and plyometric movements. It includes exercises such as burpees, mountain climbers, squat jumps, or jumping jacks.
The options are limitless and require minimal or no amount of money for you to keep yourself moving.
Image via : Women’s Health
3. Yogis
Lastly, practicing yoga is a great option, especially if you are confined at your own home during the pandemic. Yoga is known for relieving stress, supporting good health habits, and improving emotional health, sleep and balance. For individuals who are working from home, yoga can also help to relieve low-back or neck pain.
Image via : Shape Magazine
Compared to cardio and strength training workouts, yoga is relatively simple as long as you have a mat and a small area to perform the exercises.
You’ll be able to find plenty of online yoga classes and videos fitted to your experience and needs. Give it a go!
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