Over the last few months, we’ve all gotten used to a new normal. A majority of office-goers have now adjusted to working from home, while those who are required to go to office every day ensure they wear masks and take whatever precautions necessary to avoid contracting the coronavirus. Settling into a new routine has been difficult for many people. And even though outdoor exercise is now being allowed and gyms have opened up, many people still prefer to stay safe at home. Sadly, this means that their exercise routines have gone out the window. If you, too, are struggling to stay on top of your exercise regime while you’re working from home, we have a few tips that could help keep you and your family members active and fit.
If you have children above the age of 10, it’s important that they build up as much bone mineral density as possible. Luckily, there are a number of simple exercises your kids can do at home to help with this process. Rapid twisting, hopping and skipping are all excellent ways to keep your child active and busy. As long as your kids are getting at least an hour of physical activity every day, they should be okay.
If you’re in your 20s, you still need to work on developing your bone mineral density. It’s also a great time to build a good fitness foundation for the rest of your adult life. Ideally, you should exercise for at least 30 minutes five times a week. You can stay active at home by practising yoga and doing balance exercises on an exercise ball. To get a bit of a cardio workout in, you could put on some music and dance. You can also set up a home office with a standing desk so that you sit for less time and engage more muscles as you work.
30 to 50
At this age, your body starts to lose muscle and bones start to weaken. This is when it’s especially important to follow a good fitness regime. Typically, weight and strength training is a good way to go. If you don’t have any weights at home, you can use objects like water bottles or canned food to help with simple workouts. Floor and chair exercises are also a great way to stay active. Pilates is especially good since it is a low-impact workout and won’t cause too much damage to your joints. Instead of training for an hour or two at a stretch, you can brisk walk around your house every time you’re on a call or get up and walk for 20 minutes every hour or so. Include basic cardio exercises three to five times a week.
As you get older, it’s important to focus on staying active and preventing falls. Basic aerobic exercises and joint exercises are ideal at this point. If you’ve been practising yoga for years, you can continue to do so. Simple balance exercises, such as leg raises, balancing on a single foot and remembering to walk heel to toe can keep balance issues at bay. You should also be mindful of doing a good warm-up and an even better cool down after you exercise to ensure your muscles don’t get tense and start to hurt. If you can, exercise with resistance bands at home to improve your strength.
From Pilates and yoga to walking and dancing, exercising at home doesn’t require heaps of space or equipment. As long as you have an exercise mat, you should be able to get the exercise you need to keep your body active and your mind at peace. While exercising, if you feel any pain, stop immediately and consult a doctor or expert on the matter. Remember, staying fit isn’t just about being active. You also need to eat a wholesome and balanced diet. With these tips, you can stay home, stay safe and still be active.