5 best morning exercise to stay active

 

As new COVID-19 cases continue to emerge in the India, many healthy individuals are being requested to stay at home in self-quarantine. In some countries, fitness centers and other locations where individuals are normally active, will remain temporarily closed. Staying at home for prolonged periods of time can pose a significant challenge for remaining physically active. Sedentary behavior and low levels of physical activity can have negative effects on the health, well-being and quality of life of individuals. Self-quarantine can also cause additional stress and challenge the mental health of citizens. Physical activity and relaxation techniques can be valuable tools to help you remain calm and continue to protect your health during this time.

WHO recommends moderate-intensity or vigorous-intensity physical activity, or a combination of both. These recommendations can still be achieved even at home, with no special equipment and with limited space. The following are some exercise on how to stay active and reduce sedentary behavior while at home in self-quarantine:

1. Walk 

Walk. Even in small spaces, walking around or walking on the spot, can help you remain active. Just 30 minutes every day can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance.

2.Side steps

Side stepping exercises can strengthen these underused muscles while also improving balance, improving flexibility and increasing spatial awareness. Physical Therapists use specific side stepping treatment to address injuries in the low back and lower extremities. This exercise works your butt muscles (glutes), thighs (quadriceps and hamstrings), and calves.

3.High Knee

High knees will boost your resting metabolism. It’s no secret that cardiovascular exercise plays an important role in increasing your metabolic rate, speeding up weight loss. However, don’t neglect strength training. To do the basic high knees, stand with your body straight and feet hip-width apart. Place your arms by your sides. Next, bring one knee to your chest and immediately bring it to the ground. As you do, bring your other knee to your chest. Continue to alternate between knees as fast as you can.

4.Front Kicks

Kicks incorporate your entire lower body, which will get your heart pumping even faster. As your flexibility increases you can kick higher, harder and faster.

5.Kick Backs

Kickbacks are a great way to build your glute muscles and define your behind, for a healthier and more agile body. This great exercise can be performed on its own, with resistance bands for extra tension, or as part of a wider booty, or full-body workout.