Stuck at home? Try these 7 effective exercises now! - Doc Rob Chiropractic Wellness Clinics

Stuck at home? Try these 7 effective exercises now!

Since the enhanced community quarantine has been implemented in March, many people have drastically adjusted their lifestyle to minimize contact with other people. It also means that there have been fewer interactions and physical activities for everyone.

Staying at home prompted people to sit more and move less, which can be threatening to their health. According to ​​, an analysis shows that people who sit for more than 8 hours have chances of dying the same way as obese people and smokers.​ Centers for Disease, Control, and Prevention​ has also enumerated the harmful effects of not getting enough physical activity, which are heart disease, type 2 diabetes, and cancer.

Although gyms have reopened under certain safety protocols, floors are still limited to a number of gym-goers, and group classes are not open for all yet. Going to the gym is still at your own risk. Other coaches also suggest not to prioritize going to the gyms and instead advise people to start working out at home.

In my book titled ​Doc Rob’s Guide to Better Health and Wellness​, I listed down 7 sample exercises to keep you moving at home:

Air squat ​- The best way to work out without the use of any equipment is by using your bodyweight. Air squats strengthen the muscles in the buttocks, thighs, hamstrings, and quadriceps by bending the knees and squatting without the help of a machine.

Plank​ – Another bodyweight exercise is doing the plank. It strengthens the core and may reduce back pain by holding a pushup position with the elbows at 90 degrees.

Situps​ – Situps are great abdominal exercises that not only strengthen the stomach but also increase flexibility and improve posture. It is done by repeatedly moving from a lying to a sitting position.

Pushups​ – Pushups also make an excellent home workout to strengthen your arms and chest muscles. The popular exercise includes raising the body on the floor by extending the arms with the body straight and then lowering the body back down.

Burpees​ – By squatting, kicking the feet back to reach the pushup position, and jumping, the burpee routine strengthens the legs, chest, thighs, hamstrings, deltoids, arms, and abs.

Wall sits​ – The simple wall sit workout strengthens the quadriceps muscles by holding a sitting position with the back against the wall.

Walking Lunges ​- Walking lunges strengthen the quads, hamstrings, calves, glutes, and core by stepping a leg forward and lowering the body to 90 degrees, and then returning to the standing position.

These home exercises are ideal for everyone to keep the body healthy and moving despite the limited outdoor activities. Even after the lockdown, creating your routine based on these exercises can benefit your body in many ways. There will be no more excuses for you to skip working out. Just do not forget to have fun along the way!

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About the Author Doc Rob

​ Doc Rob is a man with a mission and outside of the transformations, he performs day in and day on his patient's health and well-being you can always find him out there in the local Filipino community helping to educate and improve the lives of everyday people with the Doc Rob Wellness Mission.