Try These Home Workouts to Promote Happiness & Reduce Stress
Exercising not only helps improve physical health, but mental health as well. Going out for a walk with your pet or playing tennis in the evening can help you with improved focus, sleep and mood.
In fact, the science says that when you exercise, the body releases endorphins, the chemicals that trigger positive feelings.
Since social distancing is necessary to stay protected from the coronavirus these days, medical experts recommend home workouts to stay fit. However, you have a wide range of options available in exercising from home. Let’s discuss some of them.
Controlled breathing coupled with slow movements is effective in reducing anxiety and stress effectively. Not only adults, children and older adults can also benefit from yoga.
Didn’t do yoga before? No worries. Try these simple moves.
- Bend the knees under your chest and the torso. Keep the head down.
- Extend one arm in front of the body and one arm behind it. Stretch and take deep breaths.
- Bring palms together and raise your arms over the head and lift one foot up and place it on the other thigh. Make the correct posture and focus on breathing.
- Lie on the stomach. Place your hands downwards and slowly lift up the waist and raise your head. Pull your torso to support the back, and keep your elbows straight.
As the name suggests, bodyweight exercises don’t require any equipment. They can be easily performed at home. Start with squats. Do 3-4 sets, and increase the reps and sets. Initially, you may have some problem performing the exercise, but once you have learnt the technique, things will become simple.
Pushups—my favorite workout. In fact, you can do pushups in the beginning of the exercise session to warm up the body. After you read this article, do pushups and check how many pushups you can do in one set. Well, my number is 35.
Planks work on the core, thus helping strengthen the spine, rhomboids and trapezius, and abdominal muscles. Lie on the stomach and make a 90 degree angle between forearms and biceps. See how long you can hold. In February this year, 62-year-old George Hood set the Guinness World Record for holding a plank for 8 hours, 15 minutes and 15 seconds.
Spending time in the garden can help you improve wellness. Actually, gardening requires a lot of physical work, from pruning flowers to digging deep holes. Additionally, caring for plants automatically provides happiness since you are doing something good for the environment.
You can grow a wide range of vegetables in your garden. Go online and check the type of herbs and vegetables you can cultivate in this season. It will help you avoid the need of visiting the market. So, double benefit. Save money and get fit.
Gardening allows you to have a great time with your children. Give them a hose or a bucket with dirt. Obviously, kids will likely mess some things up. But, it will help them spare some time from the boring indoor life.
Walking in The Backyard
Walking is a great physical exercise. Taking in fresh air and moving your body can help you improve certain parameters of your mental health. You can walk in the morning or evening. Well, I prefer evening walks after dinner while talking on the phone. If you are walking with others, make sure you maintain a distance of at least 6 feet.
What’s the total distance you should walk in a week? Well, the WHO says that one should do moderate-intensity aerobic physical activity of 150 minutes a week. Brisk walking (at least 2.5 miles per hour) comes under moderate-intensity aerobic physical activities.
The COVID-19 pandemic hasn’t ended yet. So, you should prefer eating healthy foods packed with important nutrients. Also, limit your daily trips outside your home. Most importantly, wear a mask when going out and avoid handshakes.
It’s good to see that a lot of celebrities, social workers and even politicians are educating people to practice social distancing and wear masks to curb the spread of the COVID-19 pandemic. A few days back, I saw a social media post of Diana Jiang running for the Irvine City Council. She was doing an elbow shaking with a girl while both wearing their safety masks.
Take care of your family and provide them with required emotional support. Spend time with your pets. The WHO has confirmed that there’s no evidence pets can transfer the coronavirus to humans. Stay home. Stay safe.