5 Exercises To Do At Home During Confinement

Due to the confinement, sports halls and sports activity centers have had to close their doors. However, this does not constitute a barrier to exercise. Discover some options to do at home.

With most activities suspended due to the coronavirus crisis, confinement increases the risk of sedentarism in a significant part of the population. That is why knowing a few exercises to do at home is an interesting measure to contribute to physical and mental well-being.

Remember that physical activity has positive effects on health. As a publication in Cold Spring Harbor Perpectives in Medicine points out, exercise is associated with prolonged lifespan. In particular, it helps reduce the risk of chronic diseases, including cardiovascular problems, diabetes and lung diseases.

Likewise, exercise contributes to mental health and the management of emotions, which is quite relevant considering that the current situation leads to states of panic, stress and anxiety in the population. . Are you motivated to exercise at home?

Home exercises during confinement

In times of illness, habits that help maintain strong defenses take on more importance. Therefore, despite the confinement, the general recommendation is to continue to exercise, although preferably in a moderate way.

Of course, this must go hand in hand with a good diet and a healthy lifestyle. In addition, it must be adapted to the needs of each person, since not everyone has the same physical capacity. In any case, given the situation, it should be clear that the goal is to increase well-being and not to achieve certain goals.

With those details clear, let’s take a look at the exercises you can do at home. Sedentary people can spend about 20 minutes on this, while those with enough physical stamina can extend this period up to 40 minutes.

1. Walking in place

Walking in place is an interesting way to increase your heart rate without putting too much strain on your joints. This exercise is recommended at the start of training because it warms up the muscles and prepares them for other exercises.

2. Home exercises during confinement: burpees

Burpees are considered a complete exercise because they call on endurance, strength and coordination. According to information published in the Health & Fitness Journal, there is some evidence to suggest that this type of exercise helps improve fitness and reduce fatigue.

3. The jumps: knee climbs

This exercise helps increase the heart rate during the exercise program. In addition, it also helps in strengthening different muscle groups in the body including the abdomen and lower extremities. In general, this is an activity that combines the typical movement of running with a steep rise in the knees.

4. Home exercises during confinement: the plank in the push-up position on the knees

One of the home exercises that shouldn’t be missing in the routine is the plank. While there are plenty of ways to do it, including the most classic, in this case it’s in the kneeling push-up position.

As it engages several muscle groups, it is ideal for increasing endurance. In addition, it helps to strengthen the abdominal wall.

5. The raised bridge

The raised bridge is an exercise that complements the routine to tone the glutes. However, on top of that, a study published in the Brazilian Journal of Physical Therapy determined that it also helps increase core muscle activity.

Recommendations for doing these exercises at home

As we can see, each of these exercises has characteristics that allow us to strengthen different muscle groups and increase cardiovascular activity. However, their effects do not happen overnight or with just one practice. If we want to avoid the effects of sedentary lifestyle during confinement, it is essential to practice them regularly.

It is therefore recommended to organize the day’s activities, both professional and home, and to allocate an exclusive space to do these exercises.

As we said, routines between 20 and 40 minutes are fine. In addition, it is good to look for a free space where you can do them comfortably. Now is the time to motivate yourself!