Scientific Home Exercise Guide (Collection is equivalent to doing it)

When you spend all day at home, your daily physical activity may significantly decrease. Without walking to and from work or shopping at the supermarket, your movement levels may drop dramatically. This can lead to increased fatigue, weight gain, reduced work efficiency, and even mental health issues such as depression or anxiety. Prolonged inactivity also increases the risk of cardiovascular diseases and other serious conditions. If you cannot go out, you can still maintain your physical and mental health with simple exercises at home.

Recommended Exercise Amounts

For optimal health, adults should aim for:

• At least 150 minutes of moderate-intensity aerobic activity (or 75 minutes of vigorous-intensity) per week.
• Strength training exercises at least twice a week.

Here’s a simple guide to differentiate between aerobic and strength exercises:

• Aerobic Exercise: Can be performed continuously for more than 3 minutes, making you breathe heavily and increase your heart rate.
• Strength Training: Typically lasts only a few seconds to two minutes, causing muscle soreness.

Start with short sessions (e.g., 10 minutes) and gradually increase duration and intensity as your fitness improves.

Exercise Intensity Guide

Note: Maximum heart rate (MHR) ≈ 220 – age

Exercises for Beginners: Office Breaks

If you rarely exercise and find it difficult to leave your chair, these exercises are perfect for you:

• Breathing Relaxation:
  • Sit upright, close your eyes, and place your hands on your lower abdomen.
  • Inhale slowly through your nose, feeling your belly rise.
  • Exhale through your mouth, imagining your navel moving toward your spine.
  • Repeat five times.

• Neck Stretches:
  • Retract your chin and straighten your back.
  • Slowly perform neck flexion, extension, and lateral flexions.
  • Hold each stretch for 5-10 seconds and repeat 3-5 times.

• Shoulder and Back Stretches:
  • Place your right hand on your right shoulder, turning your head slightly to the left and then down.
  • Clasp your hands overhead and stretch upwards.
  • Interlace your hands behind your back, pulling your elbows together and extending your arms backward.

• Spinal Mobility:
  • Use a stable chair to perform C-curve stretches, spinal extensions, and twists.
  • Ensure the chair doesn’t slip during movements.

• Core Activation:
  • Plank variations using a chair.
  • Squat against a soft chair to activate your glutes and core muscles.

Exercises for Regular Exercisers: At-Home Cardio and Strength

If you’re used to regular exercise but can’t go out, try these routines:

• Bodyweight Circuits:
  • Perform 5 exercises in sequence, repeating 10-15 times each.
  • Include bird-dog for stability, glute bridges for hip activation, squats for leg strength, lunges for balance, and side lunges for mobility.

• Cardio Alternatives:
  • If you have equipment like a stationary bike, treadmill, or rowing machine, use them.
  • Otherwise, try jump rope, shadow boxing, or dancing.

Advanced Exercises: Strength Training at Home

For those who regularly lift weights, here are some advanced bodyweight and improvised exercises:

• Squats and Deadlifts Variations:
  • Standard squats with proper form.
  • Single-leg deadlifts using household items as weights.

• Push-Pull Balance:
  • Push-ups with shoulder blade retraction.
  • Pull-ups using a sturdy door frame or resistance bands.

• Upper Body Strength:
  • Floor presses and push-ups for chest and triceps.
  • Modified pull-ups or rows using furniture.

Sample Workout Plan

Beginner Routine:

• 10-minute warm-up (light stretching and breathing exercises).
• 3 sets of neck stretches (3-5 reps each).
• 3 sets of shoulder and back stretches (3-5 reps each).
• 3 sets of spinal mobility exercises (3-5 reps each).

Intermediate Routine:

• 10-minute warm-up (dynamic stretches).
• 3 sets of bodyweight circuits (10-15 reps each).
• 10-minute cool-down (static stretching).

Advanced Routine:

• 10-minute warm-up (dynamic stretches).
• 4 sets of squats and deadlifts (10-15 reps each).
• 4 sets of push-pull exercises (10-15 reps each).
• 10-minute cool-down (static stretching).

Incorporating these exercises into your routine can help maintain your physical and mental well-being while staying at home. Whether you’re just starting out or looking to maintain your fitness level, there’s an option for everyone. Remember to start slow, listen to your body, and gradually increase the intensity and duration of your workouts. Stay active, stay healthy!

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