Staying long periods of time at home can lead to insomnia or anxiety. A good way to combat this is physical exercise, that’s why and on the occasion of the World Day of Physical Activity that is celebrated on April 6. In this article, we explain you a practical guide to exercises to do at home.
Useful Tips To Follow These Exercises To Do At Home
Here are some useful tips to follow these exercises to do at home:
1. Start By Stretching Your Body
Before and after doing any type of physical activity it is very important that your body is relaxed and you do some simple stretches. These are the best formula to get rid of the aches that usually appear the next day.
2. Includes A Good Warm-up
It is very important to start these exercises to do at home with a warm-up. This will help you start all the organs necessary for maximum performance during training and will also help prevent injuries and improve flexibility.
3. Adapt The Intensity To Your Physical State, Do Not Force
When practising these exercises to do at home you must take into account your physical condition; it is important that you do them progressively and with the intensity and load that your body can bear. Overexertion could have a counterproductive effect.
4. Taking Breaks Will Help You Stay Consistent
This exercise guide to do at home can be done 3-4 times a week. It is important that your muscles rest so that they continue to do their work and burn calories. In addition, leaving a day or two of rest also helps your organs to regenerate and the following training is much easier for you.
5. Set Some Hours
Many times the day to day and our obligations lead us to forget about the practice of exercise and always leave it for another time. It is important that you decide in advance the days of the week that you are going to do these exercises to be at home. Think about where you are going to put them into practice and choose the time of day when you are going to do them. All this will help you create and incorporate into your routine the habit of spending time on physical activity. (Extensive information through our article How healthy lifestyle habits influence us )
6. Include Rewards In Your Routines
If laziness takes over, be sure to award yourself a prize for every day of home exercise completed. For example, a relaxing bath with warm water, listening to your favourite song or a good home theatre session are examples of rewards that can help you combat moments of laziness.
During physical activity, the energy demand increases and therefore, your body also asks for extra hydration. This hydration is important that you do it before, during and after exercising. It will help you to start your training in good condition, not to be affected by fatigue while you exercise and to recover from the effort once you finish your training.
Staying hydrated is very important throughout the day, not only when we exercise but you know how much water should you drink each day?
8. Take Care Of Your Diet
It is also important that you take care of your diet. Aim for a light meal two to four hours before exercising. This will help you increase glycogen levels, in charge of providing you with the energy that your body needs. This food should be rich in carbohydrates that will help you increase your blood glucose level. Limit the consumption of fats and foods rich in fibre to avoid stomach aches.
After performing these exercises to do at home we recommend that you eat yoghurt, nuts or sports bars. These foods will help you in your recovery.
In addition, in times of quarantine, such as those we are experiencing, it has been especially important to take care of our food. This was explained to us a few days ago by Deva Camino, our expert in nutrition, through the article Nutrition and Covid19. Are there any beneficial nutrients against Coronavirus?
9. Use Your Imagination
We recommend that you practice exercises to do at home, with materials that you have on hand, for example, you can use water bottles as if they were weights or dumbbells and they will help you tone your arms. You can also help yourself with a chair and use it as a bench to do the dreaded squats.
Benefits Of Following These Exercises To Do At Home
And finally, don’t forget that regular physical exercise has many positive effects that you may not have known about. We list some of them:
- Reduces the risk of cardiovascular disease, high blood pressure, colon cancer or diabetes.
- It helps control overweight, obesity and the percentage of body fat.
- Strengthens bones.
- Strengthens muscles and improves fitness.
- In addition, it improves mood and decreases the risk of stress, anxiety and depression. It will increase your self-esteem and provide the psychological well-being that we need so much these days.
Now you have all the necessary keys to dedicate time to your body and do moderate exercises at home during these days! If you liked this article, we encourage you to share it through your social profiles.