Working out is fun when we do it outside and have a great view of nature, or even the cityscape, or maybe when there’s a cutie at the gym. But what happens when we’re forced to remain at home to protect ourselves from the pandemic?
How can we stay healthy and continue being active in small indoor spaces?

 

Staying physically active is key to keeping your body healthy. Regular exercise helps you manage weight, reduces the risk of many diseases, and improves bone and muscle strength.
The World Health Organization says adults 18 years old and above need at least 150 minutes of moderate physical activity every week - or around more than 20 mins of substantial movement every day.^3.1
This minimum requirement seems easily attainable, but since the pandemic has started, restrictions for going out in public and outdoor spaces have made achieving our fitness goals a little more challenging.

 

So we’ve listed down 3 kinds of workouts that don’t require much space to help you stay fit while staying indoors.

 

1. YOUR BODY IS ALL YOU NEED (aka Calisthenics)

Calisthenics is an exercise system that only uses a person’s own body weight to develop their strength and endurance.^4.1
Most beginner bodyweight exercises are easy, don’t need any equipment, and can be done almost anywhere, but can give the benefits of a full-body workout.
Try doing squats, crunches, pushups, and planks to target your major muscle groups. Repeat each movement for 10-20 reps and do at least 2 sets daily.

 

2. HOUSE CHORES TURNED HOUSE PARTY

Just turn up some upbeat music while you’re doing household chores, and you can turn any boring task into a full-blown workout slash party. Do walking lunges and switch arms as you vacuum, do calf raises as you wash the dishes, do butt kicks as you fold the laundry, and even do bicep curls as you take out the trash.
Half an hour of doing chores can burn more than 100 calories.^5.1

 

3. DESKERCISE

These are workouts that you can do without leaving - you guessed it - your desk!^6.1
All you need is a sturdy table or chair to help you balance as you move.
Try doing modified push-ups and planks by leaning forward on your table instead of the floor.
You can also do tricep dips by turning your back, putting your hands shoulder-length apart behind you and on the edge of the desk or chair, then slowly lowering down your body to the floor, and then pushing back up to the starting position.
Try completing 10-20 repetitions of each deskercise.

 

You can incorporate these simple and space-saving workouts into your lifestyle by starting slowly and with low intensity, or beginning with shorter time frames like 5 to 10 minutes and then gradually building up to make the task less daunting.
Make sure to warm up properly before working out to increase the blood flow into your muscles. Cool down stretches after a workout are equally important to help you recover and regulate your heart rate and blood pressure.^7.1
While both practices help reduce the risk of injuries, you may still feel some muscle soreness or pain, which are normal effects of putting your muscles to work. 

 

For more information, please consult your physician.