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Get Back into Your Pre-Circuit Breaker Shape!

[fa icon="calendar"] Jun 1, 2020 10:56:44 AM / by Strada Visual Lab

As we near the end of the extended Circuit Breaker, many of you might find that your bodies have changed in some ways. You might have experienced neck or backaches from working longer hours at home or perhaps the closure of gyms and sports facilities has affected our regular exercise routines, and the drastic lifestyle change now finds you a little heavier than before.

While everyone continues to adapt to a new norm of safe distancing and making-do without your favorite amenities, ensuring that you remain physically and mentally healthy is important. Exercise is a good way to do so, as not only does working out help maintain your physical health, the body also releases endorphins, which triggers a positive feeling and can improve your mood. 

Here are some exercises that you can do in the comfort and safety of your own home. No equipment is required, and a full workout set takes no longer than half an hour. Carve out some time in your schedule each day for a quick workout, and you’ll see a positive change in both your body and mind in no time.

Before beginning your workout, ensure that you are properly dressed in comfortable clothing that does not inhibit movement. Remember to warm up and stretch to increase blood flow to your muscles, preventing injury and muscle strain.

Note: Not all workouts and exercises are suitable for everyone. If you have previous injuries or existing medical conditions, consult your doctor before attempting any workout plans.

Workout Set

Perform 3 rounds of 6 exercises, resting for 1 minute in between each round. Each exercise consists of 40 seconds of workout, followed by 20 seconds of rest. This workout will take less than 25 minutes, including warming-up and cooling-down.

If you experience difficulty completing three sets, aim to complete two sets in your first week before transitioning to three sets.

You may also like to complement the workout with some cardio, such as a quick 20-minute jog. Ensure to observe safe distancing rules and also any SafeEntry contact tracing measures if you visit any parks.

Tip: Use an interval timer to help you keep track of your workout timing. (App Store / Google Play)

Upper Body

Start your workout with these upper body exercises that will get your blood pumping. A strong upper body not only helps maintain good posture but also boosts bone health.

EXERCISE 1: PUSH-UPS

Push-up exercise at home

  1. Start in a high plank position.
  2. Bend your arms, ensuring they are at about 45 degrees, and push away from the floor to straighten your arms.
  3. If you are experiencing difficulties, you can lower your knees to the ground.

EXERCISE 2: MOUNTAIN CLIMBERS

Mountain climbers at home

  1. Start in a high plank position. Ensure your shoulders are directly over your wrists.
  2. Bring one knee towards your elbow, and quickly followed by the other, as though you are running on the spot.

Core

Next, work on strengthening the muscle groups that are important for good balance and posture.

EXERCISE 3: OBLIQUE CRUNCHES

Oblique crunches at home

  1. Lie on your back with your knees bent and both feet off the ground.
  2. Extend your right leg out, and bring your right elbow to your left knee.
  3. Alternate and repeat the movement as though you are pedaling with your legs in the air.

EXERCISE 4: PLANKING

Doing planks at home

  1. From a high plank position, lower yourself to rest on your forearms. Ensure that the shoulders are directly over the elbows.
  2. Keep your core muscles firm, and ensure your belly does not dip towards the ground.

Legs

Wrap up your workout routine with these leg exercises. A balanced workout reduces the risk of injury, and working your legs burns more calories too!

EXERCISE 5: LUNGES

Doing lunges at home

  1. Stand with your feet shoulder-width apart.
  2. Step forward and place one foot with both knees bent at 90-degree angles.
  3. Step back to the original position, and repeat the exercise by switching to the other foot.

EXERCISE 6: SQUATS

Doing squats at home

  1. Stand with your feet shoulder-width apart.
  2. Lower your hips back and bend your knees, as though sitting down on a chair. You may like to reach your hands forward for better balance.

Congratulations on finishing your workout! Spend the next few minutes taking deep breaths and stretching to cool down so that your body will recover faster in time for your next workout.

Other articles you may like:

5 Stay Home Activities to Keep You Productive and Entertained

Moving your body to ease back pains

Things You Did Not Know (And Should Know) About Viral Infections

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Topics: Wellness

Strada Visual Lab

Written by Strada Visual Lab

Strada is a creative agency that specialises in content production and marketing services. Our data and results-driven team of designers, writers and developers focus on building brands by having a 360 approach, from conception to production.