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Home Quarantine Workout – Staying Active During this Pandemic

May 03, 2020

Home Quarantine Workout – Staying Active During this Pandemic

Our lives almost gotten into a pause button and countless disruptions have happened from the coronavirus outbreak. It is changing the way we work, play, learn and live. This pandemic can make it challenging to maintain a physically active lifestyle yet, it is the best time to strengthen our lymphatic and immune systems to help ward off illness.

As the situation intensifies, you might be wondering on how to keep yourself healthy. There’re the social distancing guidelines, proper hygiene, routinely washing of hands, stay at home directives and healthy diet. Yet all of these are just some factors. Being physically active will do a lot of help too. Staying at home for prolonged periods of time can pose a significant challenge for remaining physically active. Sedentary behavior and self-quarantine can have negative effects on health and can also cause additional stress and challenge the mental health of citizens.      Read on to learn more about some home workout and relaxation techniques which can be valuable tools to help you remain calm and continue to protect your health during this time.

Start your home workout and find time for fitness. There are numerous indoor activities you can choose and enjoy.  Playing with children, walk briskly around the house or up and down the stairs, jump rope and performing domestic chores such as cleaning and gardening are means to stay active at home. And don't forget about the joy of dancing! Dance to your favorite music. Use home cardio machine, but if you don’t have them, an online exercise video will definitely do the works too!

Choose a spot at your home and bring on your exercise mat. You can do basic exercise like knee to elbow, touch one knee with the opposite elbow, alternating sides.  This exercise should increase your heart and breathing rates. Perform for 1-2 minutes and repeat for five times.

Try on planking for strengthening of belly, arms and legs. Support your forearms firmly on the ground, with the elbows under the shoulders. Keep the hips at the level of the head. Hold for 20–30 seconds (or more, if possible).

Another recommended home workout is squats. Place your feet at hip distance, bend the knees as much as feels comfortable, keeping the heels on the ground and the knees over (not in front of) the feet. Bend and stretch the legs. You may repeat this for up to 5 times. This is great to strengthen your legs and glutes. 

Home quarantine maybe a good time to start meditation. It is suggested that meditation may help keep our immune system functioning optimally. Sit with uplifted posture and bring your full attention to your breath. You can prefer to keep your eyes open or closed. Aim for consistency when doing meditation as it helps us better respond to stressful situations. It keeps our mind and body healthy.

Lastly, do not skimp on sleep. Get your enough dose of Z’s. Aim for seven to eight hours of sleep each night to keep your immune system strong.

Getting motivated to work out at home is not easy, but it is important. Working from home can create extra tension and stress, and short bursts of exercise can help release energy, relieve stress and improve your mood. Don't beat yourself up if you don't feel like working out, but make sure to not become a sedentary individual.

Our current situation may not be what we have expected and wanted. Change is inevitable. This pandemic should not hinder us from living a good and healthy life. Start within yourself, stay fit and active. Something is always better than nothing. And doing it constantly, over time, it will definitely improve your health and lower risk of viral and infectious disease.