Indoor exercises and its impact on your good health

Maintaining a regular exercise routine has always been crucial for overall health and well-being, but with the challenges posed by the coronavirus pandemic, finding ways to stay fit has become even more important. Despite the limitations on outdoor activities and access to fitness centers, there are plenty of ways to stay active and healthy from the comfort of your own home.

The Importance of Exercise

Weekly strength training and aerobic exercises offer a multitude of benefits. Not only do they help combat coronary heart disease and reduce the risk of type 2 diabetes, but they also play a significant role in improving mental health.

When we exercise, our bodies release chemicals like serotonin and endorphins, often referred to as ‘happy’ chemicals, which can reduce feelings of isolation, loneliness, and depression while boosting self-esteem.

Challenges of Exercising During the Pandemic

Despite the clear benefits of exercise, meeting recommended activity levels can be challenging during the current circumstances. That’s why we’ve compiled a list of aerobic exercises and strength moves that target different muscle groups, allowing you to create a personalized indoor exercise routine.

Aerobic Exercises to Target Different Muscle Groups

Hamstrings, Quads, & Calves:

• High Knees: Stand with your feet hip-width apart and lift one knee to your chest, then switch to the other knee, alternating legs at a running pace. This exercise targets your abdominal walls, hamstrings, quads, and calves.

Creating Your Indoor Exercise Routine

To make the most of your indoor workout, aim for three sets of 8–10 repetitions per exercise. If time is limited, consider incorporating high-intensity interval training (HIIT), which involves short bursts of high-intensity exercise followed by brief recovery periods.

Fitness apps like HealthifyMe, Fitvate, and Cure. fit can provide guidance, track your progress, and offer a variety of exercises and video tutorials to keep your workouts fresh and engaging.

The Benefits of Bodyweight Exercises

You don’t need fancy equipment or a gym membership to get a full-body workout. Research has shown that bodyweight exercises can be just as effective as traditional cardio or strength training routines. Whether you’re doing squats, push-ups, or lunges, your body weight can provide enough resistance to build muscle and improve cardiovascular health.

Sample Circuit Training Routine

Here’s a sample circuit training routine you can do at home:

1. Warm up by walking in place and performing dynamic stretches.
2. Complete 15 leg squats, followed by 15 shoulder raises 15 lunges on each leg, 15 bicep curls, 12–15 bent-knee pushups, and 15 crunches.
3. Repeat the circuit 2–3 times, with 30 seconds of jumping jacks or running in place between each exercise for an added challenge.

How Often to Exercise

Aim to do this workout 2–3 times a week, with at least one full day of rest in between sessions. As you get stronger, gradually increase the intensity and duration of your workouts to continue seeing progress.

Final Thoughts

In conclusion, maintaining a regular exercise routine is essential for overall health and well-being, especially during challenging times like the coronavirus pandemic. By incorporating aerobic exercises, strength training, and bodyweight exercises into your indoor workout routine, you can stay fit, improve your mental health, and boost your immune system.

Remember to listen to your body, stay consistent, and consult with a healthcare provider before starting any new exercise program. With dedication and perseverance, you can achieve your fitness goals and emerge from this pandemic stronger and healthier than ever before.

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