Sometimes you can’t get to the gym or jog outdoors because of bad weather, time constraints, or coronavirus-related quarantines. When you can’t go to the health club or spend as much time hiking, jogging or exercising outdoors, you can stay fit at no to low cost by exercising at home.
You don’t need any equipment for most of these exercises. If you have the budget, you can purchase an exercise bike or treadmill, but there are many inexpensive tools you can buy, including resistance bands or kettlebells.
You can do some of these exercises outdoors, weather permitting. If you have a balcony, backyard, or courtyard, you can get some fresh air and Vitamin D from sunlight. Vitamin D offers extra protection against coronavirus, and ensures that your teeth, bones and muscles are healthy.
Stress and De-stress with Yoga
The gentle stretching of Hatha yoga reduces stress while increasing your flexibility. If you sit all day for work, or watch too much TV during quarantine, Hatha yoga will keep you limber with simple postures designed to work out the kinks and knots.
Kundalini Yoga consists of a series of yoga sequences that unlock your energy. The sequences start out with gentle positions and work up to more challenging poses. You’ll sing, chant or do breathing exercises as you perform the poses.
Vinyasa, or flow yoga, is a gentle activity suitable for beginners.The poses are in sync with breathing , and the exercises flow together. This type of yoga is good for relieving stress, but it won’t give you the vigorous workout needed to lose weight or boost your heart rate.
Use a yoga mat if you like, though it’s not necessary, or exercise in a carpeted area. (Place a towel on your carpet for extra softness.) You can use a cushion or pillow for headstands or related postures.
Dancing
Dancing works your entire body, and you get to listen to your favorite music while you do it. You burn up to 500 calories an hour dancing, depending on the style you choose. Medium intensity dances include hip-hop and salsa. These energetic dances work your glute muscles, quads and hamstrings, and the core muscles in your back. If you have diabetes or another medical condition, dancing can improve symptoms and boost your well-being.
Choose ballroom dancing, tango or other low-intensity dances to improve balance and coordination.(Studies have shown dancing can also improve memory and increase concentration.) You can practice some of the moves even if you don’t have a partner.
Improvise a dance to your favorite music. Even if you look like Elaine from Seinfeld,you’ll still get your blood circulating and burn calories.
Make sure you have enough space to move freely. Rearrange furniture (within reason) to make moving easier.
You can take online dance classes through YouTube videos, Steezy, or Dancio.
High Intensity Interval Training
High intensity interval training (HIIT) is great if you’re short on time or impatient. HIIT consists of short bursts of intense exercise, followed by period of low-intensity exercise or rest.
Perform a HIIT workout during a work break or while watching TV. Do as many push-ups as you for 60 seconds, rest for 30 seconds, and then do jumping jacks for 60 seconds. Research has shown that people enjoy HIIT more than moderate or vigorous activity, Another study found that interval training had a better chance of improving heart rate variability in sedentary adults than other types of exercise.
Use exercises including squats, jumping jacks, sit-ups and push-ups for your HIIT workout. The site Aaaptiv offers 2500 workouts per month for a nominal fee.
Walking
During low-traffic times, walk up and down the stairs in your apartment building or house. Turn to one side or the other as you go up a step to vary the workout. You can also incorporate walking as part of a HIIT routine. Use your stepper for a minute, the do push-ups and jumping jacks after resting intervals.
Short on space? Buy a plastic aerobic stepper and see how many times you can step up and down - and how quickly you can do it.
Weight-Lifting
You’ll need to leave the heavy lifting for the gym, but you can improve upper body strength with hand weights.
Hand weights for your arms and upper body range from 2 pounds to 20 pounds each. Do a few repetitions of 10 or 20 lifts for each arm and you’ll build upper body strength in no time.
Burpees
Burpees are tough to do, but you’ll get results. Stand with feet one hip-width apart. Bend both knees and swing your arms back as you jump high into the air. Land with knees bent and put both hands on the floor. Jump back with your legs and push yourself into a plank position and then a push-up. Go back into the plank position. Both feet should be between your hands, Return to a standing position. Perform as many repetitions as you can for one minute.
This exercise works your glutes, legs, back and core. Burpees also spike your heart rate as you do the exercise, which is essential for improving your health as well as toning your body.
The Drawbridge
Lie on your back and hold your ankles while you bend your knees. Lay your palms flat at your side if you can’t hold your ankles. Lift your hips and inhale. Exhale while slowly returning your body to the floor. Try to do 15 repetitions, or do a few reps as part of your HIIT workout.
The Drawbridge isolates and tones your hamstring and gluteus muscles.It can also target your abdominal muscle and the muscles in your lower back and hips.
Jump Rope
Jumping rope is great for your cardiovascular system and gives you a whole body workout. This easy exercise spikes your heart rate, stabilizes your core and ankles, and even tones your arms. If you want to get your heart rate up, do a jump rope circuit consisting of a minute of slow jump roping, one minute fast jumping and a minute each of jumping with the left and then the right leg.
Try to jump rope in a basement, garage or other area where you won’t disturb other people.
Take Wheatgrass to Improve Overall Well-being
Diet and nutrition are part of a healthy lifestyle, along with exercise. Eat home-cooked meals, with an emphasis on fruits, vegetables, whole grains, and fish, Small amounts of poultry and red meat will give you many of the B vitamins you need for energy, including B12.
If you don’t always eat well, a wheatgrass supplement can help you restore the vim and vigor you need to lead your best life. You can increase your energy and get more of the nutrients you need by taking REVV Natural Energy Supplement.
REVV has hundreds of vitamins, minerals, amino acids and enzymes from high-grade wheatgrass, along with added B-complex vitamins and L-Taurine. The cocoa in this wafer has antioxidants called catechins to block disease-causing free radicals and make it taste great. Read more about REVV and other Wheatgrass Love supplements here.
