We cannot leave home during this quarantine, much less go to the gym or jog. But we should not forget to do exercise, even if it`s in our homes.
At least, every two hours we must get up and exercise, the experts advise, like taking a short walk around the house or do any household chores.
It is a good time to stretch, put on music, and relax the muscles, letting go with the rhythm. We can maintain a routine of physical activity during the quarantine.
And not only can those who are accustomed to practicing sports should do it, but it is also recommended for everyone since during the quarantine our physical activity be reduced considerably. Therefore, it is essential to stay active at home and, above all, follow the good health recommendations at all times.
For those who are accustomed to doing sports constantly and do daily workouts at high or very high intensity, it is a goal to keep as much as possible the same training schedule at home, with a minimum of 40 minutes, in which a complete session would be carried out that, would include mobility, active training and then relaxation.
It is important to keep in mind that in a situation such as the one in which we are living we must not obsess over improving or exceeding basic objectives.
Each person must be aware of his/her limitations while being at home, and not exhaust the body. On the other hand, we say that isolation does not mean the interruption of physical activity but is an opportunity to continue with it, maintains a sense of normality, and protect mental health.
A large space is not required, if you choose the right exercises, your body weight and minimal equipment are enough.
Here are some body routines:
To contribute to its effectiveness, you should perform between 10 and 12 repetitions per exercise and reach about four sets, thus completing a complete routine of approximately 20 minutes in duration.
Development of triceps to exercise the arms and shoulders:
1. Sit on the floor with your knees slightly bent.
2. Place your hands behind your body.
3. Separate the buttocks off the ground so that the arms and feet support the body.
4. Bend the arms from the elbow until the buttocks touch the ground again and then rise to the starting position.
An added challenge is raising your left leg and touching it with your right arm and vice versa while pushing up.
Push-ups are a classic that exercises the whole body:
1 Face down on the floor with palms down near shoulders.
2 The toes touching the ground and the feet slightly apart.
3 Lift the body with the arms, making a straight line from the head to the heels and the abdominals contract to prevent the hips from sinking.
4 Lower your chest to the ground by bending your elbows for one second and return to the starting position.
Performing physical activity is essential to stay healthy. It is important that we all carry out the exercise, not only to occupy time but also to avoid becoming more sedentary.