Around the globe, many countries and communities are either in total lockdown or partial social isolation. Although some can still go out and stay active, such as hospital staff and construction workers in the UK, provided they wear protective face masks — the majority can’t. However, no matter the situation, we all need to exercise.
Whether you’re a health nut and you love exercising before the lockdowns or plan on starting your fitness journey today, here are some of the simplest and efficient exercises you can do during the lockdown.
Strength Exercises — But With Household Items
If you don’t have a kettlebell or dumbbell at home but still want to get your muscle gains this lockdown, all you need to do is look around you. From heavy bags of rice or flour to bottled water can serve as fantastic alternatives. Do your usual routine using these household items, and you’d be surprised at how effective they can be.
Planking can help strengthen your spine and abdominal muscles, naturally resulting in a better posture and toned stomach. If you need to, grab a yoga mat, set it up in an open space, or if you don’t have one, sweep the floor before you begin. After setting up, get into position by lying on your front with your arms on the floor, toes tucked under — mimicking a stagnant push-up position. Then hold it for as long as you can and continue adding the time from there.
Step-ups is a classic indoor exercise that you can easily squeeze into your daily fitness routines, improving your strength and endurance. All you need is a low bench or anything that can hold your weight, then start going up and down the item one leg at a time. For the best results, keep your back straight and core braced when going up and down and continue until you feel your form strengthening.
If you’re looking for a fun way to do cardio but don’t want to keep jogging in the same place (in your home) for the rest of lockdown, skipping with a rope is a great alternative. It challenges a lot of your muscle groups while helping improve your hand/eye coordination. You’ll need a bit more space for this, so doing it outdoors, like in the backyard, is ideal. It provides a fun way of getting your heart rate up while burning off some extra calories.
Remember that you don’t have to force yourself to do stringent workout sessions every time. If you love to dance, dancing is a fantastic way to get your heart rate up and burn off some calories. Stick to your favorite songs and get moving — improving muscle tone, strength, and your overall aerobic fitness.
If you love all things green and have a garden at home, you’d be happy to know that gardening can help you and your plants stay healthy during the lockdown. Working on your garden can be a real workout, promoting better heart health, muscle tone, and greener plants. For instance, when you squat while weeding and planting, it can strengthen your core and glutes. Meanwhile, digging or shoveling can tone your arms.
Lockdowns, social distancing, and the closure of gyms have made it harder for many to exercise. Fortunately, you can still have your sessions at home — and the exercises mentioned are just some of the best lockdown-friendly ones to try at home, helping you stay fit, active, and happy.