To help you keep your body active and your mind calm, we recommend some physical activities to do at home. But before knowing what physical exercises are, you need to prepare the environment.
The ideal thing is to choose a room to function as your gym, for that, you may have the need to relocate some furniture, after all, it is to exercise without getting hurt, you need to have freedom to make the movements.
For people who already have the habit of practicing physical exercises, but have a hectic routine, it can be a challenge to get to the gym. In order to help you deal with this difficulty, we recommend 150 minutes of moderate physical activity or 75 minutes of intense activity per week.
These are exercises that require little space and do not require the use of any equipment. These recommendations are for the practice of physical activity to do at home, we will pass them on so you can follow the tips. Come on?
1. Knee to Elbow
Place the knee on the opposite elbow, for example, right knee on the left elbow, and alternate between sides. Find your rhythm without losing coordination. Repeat for 1 or 2 minutes and perform up to five sets.
Place your forearms on the floor keeping your elbows in line with your shoulders and lift your hips until your body is straight. Stay still in this position for about 20 or 30 seconds or more if you can without straining your lower back.
3. Extension of the back
Lie on the floor with your stomach down, place your arms at the height of your ears and lift only your torso, keeping your legs on the floor. Lowering and raising the trunk as if it were a sit-up from the front, repeating 10 to 15 times, in up to five series.
Place your feet at the same distance as your hips, bending your knees, squat to a sitting position, and throwing your butt back. Repeat 10 to 15 times, up to five sets.
5. Lateral Knee Raise
Lean your knee with your elbow, both being on the same side of your body, always lifting your knee above your hip or as much as you can. Alternate between sides, about 1 to 2 minutes, for up to five sets.
With your belly down, place your left knee and left hand on the floor with your arm stretched out and lift your right hand and right leg, alternating between sides. Repeat 20 to 30 times for up to five sets.
Lying on your back, place your feet on the floor, lift your hips as far as possible without straining your spine. Descend slowly, repeating 10 to 15 times, for five sets.
8. Chair Dip
Take a chair of your choice and stand with your back to it with your feet two feet apart. Holding the chair for support, bend your arms to lower your hips until they are close to touching the floor and return to the starting position. Repeat 10 to 15 times, for up to five sets.
9. Chest expansion
Put your arms behind you, interlacing your fingers and stretch your chest. Hold in position for 20 to 30 seconds.
10. Child Pose
With your knees on the floor, place your butt on your heels and your belly resting on your thighs. Stretching your arms forward, keep breathing normally. Stay in the position for 20 to 30 seconds.
11. Sitting Meditation
On the floor, sit with your legs crossed and your back straight. Close your eyes, relaxing your body and slowly deepening your breath, focusing only on it.
Try to keep your head free, not thinking about anything, as you hold the position for 5 to 10 minutes. This activity helps you to calm the mind, because you only think about the breath.
12. Legs on the wall
Lie on the floor with your hips close to the wall, lifting your legs. Close your eyes and breathe very slowly, holding for 5 to 20 minutes, which will help you relax your body.
Why practice physical activities at home?
Activities such as dancing, playing and even household chores such as cleaning and gardening are also ways to stay active at home. Even when answering a phone call, try to walk around the house while talking.
It is also recommended to be careful during the executions and respecting the limits of your body, so as not to generate injuries or trauma. To help you have a good exercise routine at home, create a daily schedule to perform physical activities.
Reducing a sedentary lifestyle is important, so remember to get up as often as possible to reduce your sitting time. Meditation and deep breathing are ways to stay calm. And eating healthy, in addition to drinking water are important attitudes to keep the body healthy.