Stuck at Home or in a Tourism Spot? Try One of These 9 Simple Exercises.

Photo by Karl Solano (Pexels)

JPTG.-- Feel stuck at home? Or in a one of tourism spot? and get bored during your quarantine time? Why don’t you do exercise to keep your body and mind fit and fresh.

In order to get your body stay fit or in shape, one of them is doing necessary routine exercises which is tailored to the body's abilities. It doesn't take long and you shouldn’t have to go to the gym. You can do simple exercise at home as long as you do routine to keep your body fit, fresh and in shape.
​
The five components of fitness that play a role in organizing and implementing the balanced self-training routine include; cardiovascular endurance, muscle strength, muscle endurance, flexibility and body composition, as formulated by The American College of Sports Medicine; a community healthcare in the USA for individuals and families.

Summarizing from several sources, you can produce some of the fitness components above by choosing and doing the following simple exercises:
​
(The lazy man also seems suitable and easy to do it) 🙂
​

1# Running and Walking Around the Room

Running and walking are the cheapest types of sports who have many benefits. This exercise included in a type of cardiovascular exercise useful for burning calories in your body.

If you want to quickly burn calories in the body and lose weight, then running is more appropriate. However, if you only want to maintain an ideal body shape, then walking can be an option.

You don't need to leave the house to practice this sport. If you are get lazy to leave the house, jogging or walk around the room in the house as long as you do it regularly for 15-30 minutes every day, you’ll definitely get maximum results.

The habit of walking in close proximity that can be done accidentally, such as walking to the nearest shop, garden or market. Besides that just running or walking while listening to one of your favorite songs at home either could be burn your calories.
​
Very simple but quite powerful.

2# Push-up, Sit-up and Skipping

Regularly practicing push-ups, sit-ups and skipping may train your triceps, chest muscles, shoulders, back, tone your abdominal muscles and shape your body proportional and ideally.

No need for high intensity. 10-15 reps of push-ups and sit-ups every day may keep your body fit, fresh and in shape while building your muscle strength.

Meanwhile practicing skipping (rope jump) will help your body's flexibility and focus in moving as well as increase stamina.

3# Follow Video Exercise

Photo by Kari Shea (Unsplash)

If you don't have time to go to the gym due to business time or a pandemic, or have no guide on the right body exercise movements, just do the exercise yourself by follow via videos.

You can follow the exercise movements via YouTube or video on websites. Healthline and Acefitness.org are examples of site provides home exercise videos.

4# Climb and Down the Stairs

Practicing up and down stairs regularly may stabilize your heart rates and improve your body balance according to 2014 research study. In addition, walking up and down stairs will help form and tone different muscles in legs and lower body, improve blood circulation in legs and strengthen your heart and body.

In general, if you can go up and down the stairs indicates that your body was in a good health. But take a note that this exercise is not suitable for people who have bone joint problems and mother in pregnant.

If you have a staircase layout at home, practicing up and down with 2-3 reps regularly can help your body stay fit and in shape. Adjust the structure and length of the ladder height with ability to do.
​

5# Practice with Dumbbells

Dumbbells or halter are types of free weight lifting tool which can be hold and used in weight training use by one hand or each hand.

Some of their functions and uses are to provide contraction and build muscle mass, increase stability, and improve balance problems in body movements. In addition, dumbbells are safe to use for self-training because of their small and in controlled shape.

You don't need dumbbells too heavy to train your body. Just adjust it to your hand size, ability and do it regularly so your body muscles will be formed.

You can see one of simple way to practice using dumbbells at home on bukareview.bukalapak site which is equipped with several practises options.
​

6# Cycling Around

Calories produced from carbohydrates in your body must be able to be burned to get a fit and fresh body. If you are lazy to focus on exercising at home, cycling around can be an alternative to burn calories from your body.
 
Cycling is known as an activity made fun, healthy and has an element of meditation. While looking at the environment around for inspiration or refreshing your mind while riding a bicycle, you has unconsciously burn calories in your body, improve blood circulation and relieve stress.

Some tips for cycling are: duration in 1-2 hours, don't forget before cycling you must be in good health and warm up first, also use recommended cycling safety tools such as helmet and water.
Fun, simple and fresh, right ?! 😊

7# Clean and Re-arrange the Room

Take a quick look at the conditions around your house and some of the rooms in it. There are definitely some things that need cleaning or fixing.

Just sweeping, mopping the floor, painting some parts of faded fences or walls, cleaning dusty ceilings, or trimming tall grass at backyard are some simple jobs could burn body calories and keep your body fit and fresh at home.

8# Mind Practice

Good exercise is not just physical training, but also training your mind. That's why there are chess and bridge games, right?

Train your body and mind with some fun games for always looks fit, fresh and full of concentration by playing simple games such as: chess, monopoly, scrable, carom, dartgame, mini tenis table or other games which will increase your concentration.

9# Use Your Creativity

Keeping your body and mind move is the standard formula for being fit and fresh. Use your creativity to find other forms of exercise to keep body and mind moving such as; using a mattress for yoga or light exercise, a pole for hanging on or a pull-up bar, object or something which can be gripped for muscle training, and many more.

Conclusion & Advice :

Some of these simple exercises above are one way to keep your body fit, look fresh and in shape. Especially during the pandemic and other disease outbreaks that can be hit.

Choosing some of that simple home exercise above (10-30 minutes/day) plus: drink lots of water, eat nutritious food, get enough rest, maintain spirituality and avoid stress.

Hopefully your body will always fit and may always be adapting well in dealing with various situations.

​Be Healthy and Happy Practicing!
​

Also Read :  14 Foods That Strengthen Your Immune System