BLOG

Even though the circumstances require us to stay home, it does not mean that we should remain inactive. It is important not to skip physical activity to ensure health and wellness.

According to the World Health Organization, we should do moderate-intensity aerobic exercise for at least 150 minutes a week and two full-body muscle-strengthening sessions on non-consecutive days.

There are some simple exercises that we can do at home, with body weight as resistance.

Plank

Place your arms on the ground with your elbows in line with your shoulders. The legs are outstretched and rest on the toes. The body must be in a straight line. Stay in this position for at least 40 seconds.

Deep squat

Stand with your legs open and your knees slightly bent, which you gradually bend until your thighs are parallel to the ground, taking care that your knees do not protrude beyond the imaginary line formed by your toes. Lift your body again and do 15 repetitions.

Pushups

Lie down and place your hands under your shoulders. Bend your elbows back at a 45 degree angle until you lower your body to the ground. When you reach this point, your elbows should be at your sides, and your chest should be almost on the ground. Exhaling, press the palms to push the body away from the ground to return to the starting position. Do 8-15 repetitions.

Lunges

With your hands on your hips, bend your right knee, bringing it to the same line as your ankle. Lower your hips and bring your left knee to the ground. Straighten your right knee and return to the starting position. Do 10-15 repetitions and repeat the same with the left foot.

Back

Lie face down, keep your arms outstretched in front and your legs in line with your body. Lift your arms, head, chest and legs off the ground, keeping your torso firmly on the ground. Return to the starting position and do 20 reps.