GYM CLOSED? Quick Home Workout Guide is Here! 2544

workout

Physical workout and relaxation techniques can be a valuable tool to help you to remain calm and continue to protect your health during this crucial time

As COVID-19 cases continue to emerge in the European Region, individuals are being requested to stay home in self-quarantine. In some countries, Gyms, Fitness centers, and other locations where individuals are normally active will remain temporarily closed. self-quarantine can also cause additional stress and the mental health of individuals. 

Physical activity and relaxation techniques can be a valuable tool to help you to remain calm and continue to protect your health during this crucial time. 

WHO(World Health Organization) generally recommends 3 hours of moderate-intensity or 1.5 hours of high-intensity physical activity per week.

These recommendations can be also achieved at home, without any special equipment, and with limited space. There are some tips on how to stay active and reduce motionless behavior during self-quarantine periods-

(1) Follow online exercise classes

(2) Short walk

(3) Taking active breaks during the day

(4) Stair climbing

(5) Aerobics

(6) Yoga

There are some home-based exercises to support individuals in staying physically fit and stay strong-

FREE SQUATS

PLANK (FRONT AND SIDE)

SIT-UPS, 

PULL-UPS, 

SIDE KNEE LIFTS, 

BENT KNEE PUSH-UPS, 

BENT KNEE PULL-UPS, 

CRUNCHES, 

JUMPING SQUATS, 

LUNGES (FORWARD and with ARM DRIVERS), 

GLUTE BRIDGES, 

SINGLE-LEG STAND, 

STANDING CALF RAISES 

SUPINE PELVIC TILTS, etc. 

These are some strength-based exercises by using your own body weight, these versatile moves can help you a total body workout at home that fits your needs and abilities. 

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