Contrary to popular belief, working out not only benefits the body, but is also crucial of a healthy mind and emotional wellbeing.
Now I know it can be difficult to prioritise exercise but it has to be done. You have to find a routine that works for you even if you aren’t leaving your front door. Sleeping at 3 am and waking up at 12pm isn’t going to cut it anymore!
If you’re always moody and feel fatigued; have you taken a look at your current lifestyle? Physical activity improves your mood, alleviates depression and increases brain function. Once you finish a workout, you get a rush of endorphins and dopamine, also known as the feel-good chemicals in the body which will elevate your mood.
Even if you aren’t able to access a gym, working out from home has its own benefits. There are a range of types of home workouts you can partake in by:
- Using your own body weight
- Using basic equipment such as Dumbbells, Resistance Bands/Tubes
- Using household items like backpacks, water bottles and buckets
Remember, you’ve probably been away from the gym for a while now, so you won’t have the same stamina as you used to. Because of this, it is a good idea to start basic bodyweight exercises and slowly increase the intensity. By increasing the difficulty level gradually, you can then break a sweat and strengthen your muscles all while avoiding injury.
How to work out your upper and lower body:
When taking part in home workouts, your body can be categorised into 3 main groups: Upper Body, Lower Body, and Core. Below is how you can focus on each area and build its strength:
Step 1 – lay yourself down, facing downwards. Your palms should be slightly more than shoulder-width apart; this is your starting position.
Step 2 – Steady your core and push your torso up from the floor with your hands. Your Thighs and Knees may raise up.
Step 3 – Push yourself up until your elbows lock and your whole body is in a straight line
Step 4 – Lower your body and return to the starting position. This is 1 rep of the Push-up.
Although push-ups might seem to be the easiest workout there is – when watching other people do them – they are actually rather difficult, and they really do pack a punch and help you to sculpt your upper body.
Step 1 – raise your arms and grip the pull-up bar with your hands placed more than shoulder-width apart
Step 2 – pull your body up until your chin passes above the bar
Step 3 – lower your body back down until your arms are back into the starting position – you have just completed one rep.
- Bodyweight Sumo Squats
Step 1 – stand with your feet more than shoulder-width apart and have your toes pointed out
Step 2 – stretch your arms out in front of you to balance
Step 3 – keeping your head and torso upright, inhale and lower your body as you bend your knees and keep doing down until your thighs are parallel to the floor
Step 4 – Hold that position for a second and with force, push your body up. Exhale when you are back at the starting position – you have completed one rep
- Bodyweight lunges
Step 1 – stand up straight with your hands on your hips
Step 2 – chest out, head up, knees slightly bent
Step 3 – take a step forward with your left leg, appropriately wide but not too wide
Step 4 – as you are stepping forward, bend your left knee and lower your right knee to the floor until it almost touches it. Your left thigh should be parallel to the floor.
Step 5 – push yourself upwards to the starting position and then take a step
Keep your mind healthly:
Meditating and yoga are great ways to revitalise your soul and keeping calm.
There are many yoga positions that can stretch your body and relax your mind.
There are countless meditation and yoga videos on YouTube to choose from and the best part is: you are at home, working out, keeping healthy and putting your best foot forward!
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