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Health is wealth, and a healthy body can ensure a healthy mind as we can use these tips to stay fit and strong at home!

We have all heard exercise is essential and especially if the pandemic is on the run and you’re under self imposed house-arrest. With immunities low due to lack of mobility, exercising is the best way to kill time and stay healthy.

COVID-19 is a virus which targets a weak immune system which puts children and old citizens at a higher risk. There are numerous benefits of working out other than wanting to improve one's physique. Here are various benefits of exercising!

Weight Control and Dieting

Exercise plays an important role in controlling your weight and preventing fat gain. To maintain your weight, the calories you eat and drink must equal the energy you burn. To lose weight, you must use more calories than you eat and drink.

Reduces The Risk Of Heart Disease

Exercise strengthens your heart and improves your circulation which inhibits the increased blood flow to raise oxygen levels in your body. This helps lower your risk of cardiovascular issues, such as high cholesterol, coronary artery disease, and heart attack. Regular exercise can also lower your blood pressure and triglyceride levels.

Managing Blood Sugar and Insuline Levels

 Exercise can lower your blood sugar level and help your insulin work better. This can cut down your risk for metabolic syndrome and type 2 diabetes. And if you already have one of those diseases, exercise can help you to manage it.

Helps You Quit Smoking

Exercise may make it easier to quit smoking by reducing your cravings and withdrawal symptoms. It can also help limit the weight you might gain when you stop smoking.

Improves Mental Health and Boosts Mood

During exercise, your body releases chemicals that can improve your mood and make you feel more relaxed. This can help you deal with stress and decrease chances of depression.

Keeps Your Thinking, Learning and Judgement Skills Sharp With Age

Exercise stimulates your body to release proteins and other chemicals that improve the structure and function of your brain.

Strengthens Bones and Muscles

 Regular exercise can help young children and adolescents build stronger bones. Later in life, it can also slow the loss of bone density that comes with age. Doing muscle-strengthening activities can help you increase or maintain your muscle mass and strength.

Restores Balance

For older adults, research shows that doing balance and muscle-strengthening activities in addition to moderate-intensity aerobic activity can help reduce your risk of falling and losing balance.

Improves Sleep Patterns

Exercise can help you to fall asleep faster and stay asleep longer.

Prolongs Life Expectancy

Studies show that physical activity can reduce your risk of dying early from the leading causes of death, like heart disease and some cancers.

So we’ll be discussing a few basic exercises that can easily be done at home without any equipment needed or any trainer, barring any sort of external help. This basic workout should be a part of our daily routine because this is the best cardio/HIIT workout you could ever do in the easiest and most affordable way. So let’s start!

There are a number of easy simple exercises that an individual can do to stay fit while at home during the pandemic.

Cat camel/cow stretch: The cat-cow exercise is a spinal mobilization exercise that helps a person “loosen” their spine. It gets your lower back moving better. To do the cat-cow, the person is on their hands and knees and bends the spine up (like a cat) and then curves it downward (so your stomach hangs to the floor, like a cow).

A little run or walk 

If you have stairway at home, stair exercises for weight loss are great routines: increased cardiovascular and pulmonary (heart and lung) fitness plus a reduced risk of heart disease and stroke.

It's shown to improve the management of conditions such as hypertension (high blood pressure), high cholesterol, joint and muscular pain or stiffness, and diabetes as well as adding to stronger bones and improved balance

Jumping Jacks

Along with being a great cardio exercise, jumping jacks are also ideal to build stronger muscles. While they're not as good as weights, they're still one of the most effective cardio exercises. Your arms get a good workout and build muscle, as do your glutes, hamstrings, quads, calves (your entire leg muscles in fact!)


Standard Squats

An obvious benefit of squats is building your leg muscles – quadriceps, hamstrings, and calves. These drills also create an anabolic environment, which promotes body-wide muscle building, improving muscle mass. Squats, and all of their variations, are a great exercise for the whole body.

Push-Ups and Sit-Ups

Traditional push-ups are beneficial for building upper body strength. They work the triceps, pectoral muscles, and shoulders. When done with proper form, they can also strengthen the lower back and core by engaging (pulling in) the abdominal muscles. Push-ups are a fast and effective exercise for building strength.

Core strength is one of the biggest motivators for doing sit-ups which result in improved muscle mass. Sit-ups build muscle strength in the abdominal and hip muscles. Other benefits include athletic performance, better balance and stability, increased flexibility, improved posture with a strengthened diaphragm and a reduced risk of back-pain.

Lunges and planks

A proper lunge posture can help you achieve a stronger and more stable core. This workout engages your core and abdominal and hip muscles.

A stronger core allows you deal with lower back pain and improves your balance and posture as well. Since planks work your core, that means they work basically the whole body, from your pelvic girdle to your shoulder girdle as well as your legs. The plank strengthens your spine, your rhomboids and trapezius.

Rigorous or simple, exercise will make you sweat, keep you healthy and strengthen your immune system, getting it ready to fight the novel coronavirus. Health is wealth as it is said and so very true, a healthy lifestyle is what keeps one away from all the dangerous diseases.

Even our tireless frontline workers and doctors at hospitals are working out to keep themselves fit and healthy against the coronavirus to be in their best form! Encouraging us to do our part by working out regularly and drinking lots of water, more fluids for the body and mind.  

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