Best Indoor Exercises You Can Do Whilst Self-IsolationMarch 26, 2020
Last modified: March 26, 2020Looking for ways to cope up with your fitness routine while quarantined at home? Here are the best indoor exercises that will help you stay on top of your workout schedule.
With gyms closed, social distancing and self-isolation at home being advised due to coronavirus pandemic — these challenges may restrain you from coping up with your fitness routine.
But here’s a thing, staying fit and physically active doesn’t necessarily require you to work out at a gym and go for a mile run outdoors. In fact, you can do your exercise regimen from the comfort and convenience of your home, especially in a crisis like this.
There are tons of options besides hopping on a stationary bike or treadmill, and we’re here to help you out! Below, our health and fitness experts have compiled some of the best exercises you can do indoors helping you stay on top of your workout schedule whilst at home.
Let’s get started!
Many people tend to skip the stretching part before and after working out. Little do they know that it’s a crucial part of a workout, not only to increase flexibility and range of motion but as well aid will cool down and the recovery process.
Stretching for 10-15 minutes before you start your workout also helps prevent injuries, such as muscle pain and strain. So even if you’re just at home, never underestimate the power of warming up!
Here are our favourite stretches and positions you can add to your new exercise regimen:
- Calf Stretch (Courtesy of Science Shoe via YouTube.)
- Sitting Hamstring Stretch (Courtesy of mahalodotcom via YouTube.)
- Lunge with Side Stretch (Courtesy of Medibank via YouTube.)
- Sumo Squat Twist (Courtesy of Laurie A. Watkins via YouTube.)
- Pyramid (Courtesy of HomeWODs via YouTube.)
- Child’s Pose (Courtesy of The Prehab Guys via YouTube.)
- Twisted Arm Stretch (Courtesy of Clockwork via YouTube.
2. Stair Stepping
Another great exercise that you can at home is stair-stepping. Also known as stair climbing, this method of exercise can help you strengthen and tone your leg muscles.
By doing this, it keeps your leg arteries flexible, which allows your blood to move more quickly. The better your blood flow in your legs, the healthier your heart and body get.
Fun fact, you can do this even without a set of stairs available! You can use a sturdy chair or books that you own, then put them in front of your TV, and step up and down while watching your favourite program.
You may not work up a sweat like you would with jumping rope exercise, but this will keep your body active and healthy. Here are some quick stair exercises you can do at home, courtesy of Mayo Clinic.
3. Jump Rope
Jumping rope, also known as skipping, is considered as one of the simplest yet effective methods of exercise to stay fit. Even better, this exercise can be done anywhere, including indoors.
This high-intensity exercise is also low-risk for injury and can help improve your agility and endurance, and of course, it’s a fun workout!
There are so many exercises that can help you to lose weight. However, if your goal is not just to torch those unwanted fats, but also tone up your body, then look no further than burpees.
Burpee is a full-body strength training exercise that targets your arm, chest, quads, glutes, hamstrings, and abs. And while not all people are fond of this exercise, you can consider it to be part of your routine if done correctly.
You can follow these burpee workouts, courtesy of Self.
Planking can be your go-to exercise if your goal is to build up your core muscles.
Just like push-ups, you only need a yoga mat or a flat surface to do this exercise. But instead of bending your arms and moving down towards the floor, when planking, you hold your position with arms extended for about 30 seconds to one minute.
By just performing different plank variations for 10 minutes, you will improve your posture and flexibility. You can also expect your arms, back, butt, core and legs to be more toned than you expected if you do it regularly.
Lunges offer a wide variety of lunge workout types, including walking lunge. And if your goal is to enhance your quads, hamstrings, and glutes, this exercise is the perfect way to do it.
This type of exercise is also popular for those who want to get their lower body toned. If you’re planning to incorporate lunges into your regular routine, ensure you’re not doing more harm than good. You can follow this How to Do a Lunge guide, courtesy of Shape.
Tip: For this workout, you may want to use dumbbells to make the lunges more challenging.
If you haven’t done squats before, then you’ve been missing out on A LOT. Squats are one of the most basic exercises that you can do anywhere, including at the comfort of your bedroom!
When doing this exercise, it may seem pretty easy as you’re only pretending to sit. However, maintaining that position will require a lot of power and self-control. You have to use all your muscles to keep an upright position, which makes squats a total body workout.
In addition to toning up your lower body, performing squats can also help you burn fats, improve your posture, balance and flexibility, remove back strain, build abs, and much more!
8. Jumping Jacks
This exercise may remind you of your childhood, but it actually offers a great cardio workout for both kids and adults. This simple, easy-to-do workout is excellent for cardiovascular health and boosting your metabolism.
To make your home-isolation with your family more interesting, when watching TV, get up during the breaks and do a round of jumping jacks.
To get to know more about this exercise, including its other benefits, how you can do it correctly, and how you can incorporate it into your workout routine, you can read this How To Do Jumping Jacks guide, courtesy of Get Healthy U.
It’s very important to keep yourself fit and healthy, especially as we are limited to where we can go and what we can do. We hope these indoor exercises will help you stay physically active while you’re staying at home.