Photo Courtesy of Mateus Lunardi Dutra
We all know exercise is important and helpful for any business professional because of the physical and mental benefits. If you did not know, take our and Google’s word, that a little consistent exercise can go a long way. But what if there’s no time to go to the gym or even a gym or workout equipment available? Worry no more; Dharma Home Suites has got you covered.
Here are some simple at home exercises you can do to get a little blood pumping without a gym
Remember, consistency is key. Work out during any downtime like, 5 minutes before a shower, or before dinner. Many short workouts are available to you through the Internet. Mix-up the moves and durations as you become more experienced for tougher workouts.
Dynamic & Static Stretches
Stretching is often overlooked and can result in injuries. Stretching is highly recommended either before or after, or both before and after a workout. Find what works for your body. physical therapists sometimes instruct their patients to conduct shoulder exercises, like sleeper streches, to recover from injury. See ShoulderMD for more information.
To loosen your joints and muscles for full range of motion; elevates heart rate a bit before actual exercise. Think of it as a warm up.
A). Stand with feet shoulder width apart and keep your hands and arms relaxed. Bring your knees, one at a time, as high as you can as if to touch your chest. Repeat as fast as you can.
b). Stand with feet shoulder width apart and keep your hands and arms relaxed. Touch your heels one at a time to your buttocks as fast as you can, repeatedly.
c). Step forward with one foot far enough to bend knee to a right (90 degree) angle WITHOUT extending knee over toe when looked at from above. Hold for 2 breaths, bring foot that was behind forward to meet the bent leg. Repeat with other leg and make rounds back and forth if space is limited.
d). Stand with feet shoulder width apart and keep your hands and arms relaxed. Jump up and land with feet slightly wider than shoulder width, and arms raised at a ‘V’ shape above head. Jump up and land with arms at sides and feet together. Repeat.
Check Out: Top 5 Simple Home Workouts
To really focus on a muscle group for further stretching to loosen tight areas with increased blood flow for better muscle and joint flexibility.
A). Arm across chest: Place one arm across chest, fully extended. Place other arm, bent at elbow, on top of arm across chest to make a cross shape. Pull extended arm with bent arm until a stretch is felt in the upper arm. Hold for as long as comfortable and switch sides.
B). Bend arm and place behind head, such that your elbow points to the sky. Use the other arm to pull your elbow closer to your head until a stretch is felt on your upper arm area above your armpit. Hold for as long as comfortable and switch.
C). Sit with knees bent, bottoms of feet touching. Work to get your heels close to your butt and knees flat on the floor. It is okay if initially your knees are not touching the floor. Start slow and stay where you feel the stretch for as long as comfortable, remembering to breath steady breaths. Repetition and practice will increase flexibility and range.
D). Sit with your legs straight in front of you, heels on the floor. Reach forward, keeping your back as straight as you can and try to touch your toes. Wherever you can reach, hold it and breath slow steady breaths until stretched. Repetition and practice will increase flexibility and range.
Feel free to do as many repetitions as you’d like of each exercise. Combine the moves and do them all in succession for one full cycle, and do 2-3 cycles for a solid beginner’s work out.
Exercise 1- Forearm Plank (core, abs)
1. Place your elbows and palms flat on the ground, feet extended behind you, hip width apart. Your elbows should be directly below your shoulder joint.
2. Flex your abdominals and hold the pose for as long as you can with your body a straight line. Aim for 60 seconds!
Note: Change up the exercised areas by changing the plank. You can plank with just your palms and toes (think of the top of the push up position), or plank with one arm or leg off the ground. You can even plank sideways. (Example: right side plank- all your weight would be supported on your right palm and the outer edge of your right foot, the left stacked on top. Tighten your abs and hold!)
Exercise 2- Wall Sits/ Roman Chair (butt, calves, quads)
1. Lean against a wall, feet planted a foot or more away from the wall, shoulder width apart.
2. Slide down back pressed against the wall until your knees are at 90 degree angles.
3. Keep your knees directly above your ankles. Keep your back against the wall. Your thighs should be parallel to the floor, as if an imaginary chair were beneath you.
4. Hold for as long as you can. Aim for 30- 60 seconds.
Exercise 3- Pushups (arms, chest, core)
1. Hands, shoulder width apart should be planted on the floor, feet extended behind you. Hold yourself up, keeping your shoulder above your elbow, above your wrist. You should be a straight line from your head to your toes.
2. Inhale as you lower your body towards the floor until your chest is almost touching the ground. Keep your elbow over your wrist.
3. Exhale as you push yourself back up until your arms are fully extended. Be sure to keep your body straight so you don’t stick your butt up or let your hips sag down. Aim for 10, or your best effort.
Note: Target different muscle groups by altering the standard push up. Keep the same mechanics though; remember to breathe, keep your back straight, and to do the full movement from near the floor to full arm extension. Widen your arms slightly beyond shoulder width apart for more chest action, or narrow your arms stance for more of a triceps focus, or lift one leg off the ground, or upon reaching full extension at the top of the push up, clap in mid air.
Exercise 4- 6 inches (abs, core)
1. Lie on your back, heels on the floor, feet touching.
2. If you need the support, place your hands palms down under your butt.
3. Raise your heels until they are around 6 inches off the ground. Hold for as long as you can.
Note: You can do the reverse for a back work out. Lie on your stomach arms extended in front of you and legs extended in back, toes on the floor. Lift your arms up from the floor and your toes off the ground. Imagine making a V shape with your body. Hold for as long as possible and breathe throughout.
We at Dharma Home Suites hope these simple exercises will kick- start your journey to a healthier you, so you can reap the benefits of exercise. All you have to do is start. Happy sweating!