People seem to have overlooked the advantages of doing exercise. They tend to ignore this important activity either because they don’t have time to go to the gym or sometimes, they are not in the mood to move their bodies. However, being active has shown to have many health benefits, both physically and mentally. Especially during this time of quarantine where people are encouraged to stay at home, it is important to have time for physical activities.

Exercise plays an important role in weight management and preventing obesity thus reducing your risk of heart diseases and other non-communicable diseases. It also boosts mental and energy level. It’s never too late to start or change your exercise habits. You can start slowly and find ways to have more physical activities in your life even at your own home. Here are some simple exercises you can do at home:

1. Lunges

This refers to any position of the human body where one leg is positioned forward with knee bent and foot flat on the ground while the other leg is positioned behind.

a) Start by standing with your feet shoulder-width apart and arms down at your sides.

b) Take a step forward with your right leg and bend your right knee as you do so, stopping when your thigh is parallel to the ground. Ensure that your right knee doesn’t extend past your right foot.

c) Push up off your right foot and return to the starting position. Repeat with your left leg. This is one rep.

2. Squat

This is a strength exercise in which the trainee lowers their hips from a standing position and then stands back up.

a) Start by standing straight, with your feet slightly wider than shoulder-width apart, and your arms at your sides.

b) Brace your core and, keeping your chest and chin up, push your hips back and bend your knees as if you’re going to sit in a chair.

c) Ensuring your knees don’t bow inward or outward, drop down until your thighs are parallel to the ground, bringing your arms out in front of you in a comfortable position. Pause for one second, then extend your legs and return to the starting position.

3. Pushup

This is an exercise in which a person lies facing the floor and keeping their back straight, raises their body by pressing down on their hands.

a) Start in a plank position. Your core should be tight, shoulders pulled down and back, and your neck neutral.

b) Bend your elbows and begin to lower your body down to the floor. When your chest grazes it, extend your elbows and return to the start. Focus on keeping your elbows close to your body during the movement.

4. Plank

This is an isometric core strength exercise that involves maintaining a position similar to push-up for the maximum possible time.

a) Begin in a pushup position with your hand and toes firmly planted on the ground, your back straight, and your core tight.

b) Keep your chin slightly tucked and your gaze just in front of your hands.

c) Take deep controlled breaths while maintaining tension throughout your entire body, so your abs, shoulders, triceps, glutes and quads are all engaged

5. Side planks

This is a great exercise for strengthening the oblique abdominal muscles, which don’t get worked during abs exercises such as crunches (abdominal exercises)

a) Lie on your right side with your left leg and foot stacked on top of your right leg and foot. Prop your upper body up by placing your right forearm on the ground, elbow directly under your shoulder.

b) Contract your core to stiffen your spine and lift your hips and knees off the ground, forming a straight line with your body.

These simple exercises help you keep your body active and in shape. There is always room for some to keep pushing oneself to make movements more challenging by adding more reps or adding more weights. Start slow and make regular activities more active. You can take the stairs rather than the elevator or just walk going to the convenience store than riding a car. You can also try listening to music or watching TV while you do simple exercises to make it enjoyable as possible.

Always remember Kumainment No. 10: Maging aktibo. Iwasan ang alak at huwag manigarilyo.

AA VI Cielo Katrina M. Mabalot

References:

1. “10 Exercises to Tone Every Inch of Your Body” from https://www.healthline.com/health/fitness-exercise/10-best-exercises-everyday

2. “Benefits of Exercise” from https://medlineplus.gov/benefitsofexercise.html

3. “The Top 10 Benefits of Regular Exercise” from https://www.healthline.com/nutrition/10-benefits-of-exercise#TOC_TITLE_HDR_6

4. 10 Kumainments by the National Nutrition Council