WFH: Workout from Home

No gym? No special equipment? No personal trainer? No excuses!

Constant movement is key to keeping your bodies healthy, and feeling young.

In fact, the World Health Organization recommends 150 minutes of moderate exercise every week to manage stress, keep our bodies strong and immune from sickness. 

Below are easy yet effective routines you can do at home, even while you’re watching your favorite movie or series.

Start with 5-10 minutes of warm-up exercises. It is extremely important to warm up since:

• It prevents injury
• Gets the blood flowing
• Reduces soreness after exercising

SAMPLE WARM-UP EXERCISES: 

A. Arm swings
Hold your arms straight out to the side. Swing them and criss-cross in front of your chest.

B. Shoulder rotations
Raise shoulders and move it towards the front in a circular motion, making bigger circles each time. Change direction and move them to the back, also making bigger circles each time.

C. Jumping jacks
Pull your shoulder blades back, extend arms upwards, and jump! 

ACTUAL WORKOUT

These aerobic exercises focus on the core and glutes in particular. Repeat each move 10x. 

A. Lunges: Kneel on one leg, letting your knee go as low as you can. Do the same thing on the opposite leg.

B. Plank: Place elbows shoulder-width in front of you, with your feet spread out as wide as your hips. Distribute your weight on elbows and toes and strengthen your core muscles. Start with 15 seconds, progressing to 1 minute, when able.

C. Supermans: Lie on your belly. Raise arms and legs, leaving your torso on the ground. Hold for ten seconds. Avoid arching your back or raising your head.

D. Push-ups: Place palms in front of you, shoulder distance. Your feet should be hip-wide. Slowly lower yourself to the ground, as low as you can. Brace your core, squeeze your glutes and keep elbows close to your sides.

E. Crunches: Lie on your back with hands behind your head. Knees folded. Slowly raise your chest towards your knees, keeping back straight. Avoid arching your back.

As with warm-ups, it is likewise important to cool down, since it:

      - Gradually slows breathing

      - Heart rate returns to normal 

      - Literally cools body temperature 

SAMPLE COOL DOWN EXERCISES: 

A. Stretching
Stretch arms, legs, and core

B. Standing Forward Bend
From a standing position, slowly hinge at your hips to bend forward.

C. Child’s Pose
Allow your chest to fall into your thighs. Breath deeply.

Little changes in your daily habit will go a long way for healthier and happier you. Start moving and begin your healthy habit today.